Posts Tagged ‘potassium’

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

C is for Carrots!

Who doesn’t love to snap into a carrot? The crunchy texture and sweet taste of carrots is popular among both adults and children. They are perfect on their own or great to dip in raw almond butter or hummus! Carrots benefits are legendary. Bet your mother told you that eating carrots would keep your eyesight bright.

While we usually associate carrots with the color orange, in fact, carrots grow in a host of other colors including white, yellow, red, or purple, the latter being the color of the original variety. The carrot is a plant with a thick, fleshy, deeply colored root, which grows underground, and feathery green leaves that emerge above ground. It is known scientifically as Daucus carota. As such, carrots are related to parsnips, fennel caraway, cumin and dill. There are over 100 different varieties that vary in size and color. Carrots can be as small as two inches or as long as three feet, ranging in diameter from one-half of an inch to over two inches. Carrot roots have a crunchy texture and a sweet and minty aromatic taste, while the greens are fresh tasting and slightly bitter.

Health Benefits

• 1 cup of raw carrots has 683% of your daily value for Vitamin A! Wow! In addition, they are a very good source of vitamin C, vitamin K, dietary fiber and potassium. All of that and only 52 calories!
• Beta-carotene helps to protect vision, especially night vision. After beta-carotene is converted to vitamin A in the liver, it travels to the retina where it is transformed into rhodopsin, a purple pigment that is necessary for night-vision.
• Carrots are by far one of the richest source of carotenoids. High carotenoid intake has been linked with a 20% decrease in postmenopausal breast cancer and an up to 50% decrease in the incidence of cancers of the bladder, cervix, prostate, colon, larynx, and esophagus.
• Intake of foods such as carrots that are rich in carotenoids may be beneficial to blood sugar regulation. Research has suggested that physiological levels, as well as dietary intake, of carotenoids may be inversely associated with insulin resistance and high blood sugar levels.

How to Select and Store

Carrot roots should be firm, smooth, relatively straight and bright in color. The deeper the orange-color, the more beta-carotene is present in the carrot. Avoid carrots that are excessively cracked or forked as well as those that are limp or rubbery. In addition, if the carrots do not have their tops attached, look at the stem end and ensure that it is not darkly colored as this is also a sign of age. If the green tops are attached, they should be brightly colored, feathery and not wilted. Since the sugars are concentrated in the carrots’ core, generally those with larger diameters will have a larger core and therefore be sweeter.

Carrots are hardy vegetables that will keep longer than many others if stored properly. The trick to preserving the freshness of carrot roots is to minimize the amount of moisture they lose. To do this, make sure to store them in the coolest part of the refrigerator in a plastic bag or wrapped in a paper towel, which will reduce the amount of condensation that is able to form. They should be able to keep fresh for about two weeks. Carrots should also be stored away from apples, pears, potatoes and other fruits and vegetables that produce ethylene gas since it will cause them to become bitter.

If you purchase carrot roots with attached green tops, the tops should be cut off before storing in the refrigerator since they will cause the carrots to wilt prematurely as they pull moisture from the roots. While the tops can be stored in the refrigerator, kept moist by being wrapped in a damp paper, they should really be used soon after purchase since they are fragile and will quickly begin to wilt.

Recipes to Enjoy

We feature carrots in some of our yummy raw recipes! Check them out:

• Cabbage Carrot Slaw
• Kale, Carrot & Flax Fruit Smoothie
• Raw Collard Wraps
• Red Cabbage Raw Slaw
• Vincent’s Kale Salad

Resource

World’s Healthiest Foods: Carrots

Cool As A Cucumber

Cucumbers will forever be known as a refreshing option that you can add to any meal or let stand alone, especially during the warm months of late spring into early summer. Cucumbers belong to the same family as watermelon, zucchini, pumpkin, and other types of squash. Varieties of cucumber are grown either to be eaten fresh or to be pickled. Fresh cucumbers are commonly called slicing cucumbers. They are cylindrical in shape and commonly range in length from about six to nine inches. There skin ranges in color from green to white and can either be smooth or rigid depending on the variety. Inside the skin of of a cucumber is a dense, crunchy, and thirst quenching pale green flesh, as well as numerous edible seeds.

Health Benefits:

• The flesh of cucumbers is primarily composed of water but also contains vitamin C and caffeic acid, both of which help to soothe skin irritations and reduce swelling. The hard skin is rich in fiber and contains a variety of beneficial minerals including silica, potassium and magnesium

• The silica in cucumber is an essential component of healthy connective tissue, which includes muscles, tendons, ligaments, cartilage and bone. Cucumber juice can also improve the complexion and health of the skin, and its naturally hydrating

• Adding a crunchy cool cucumber to your salads is a great way to increase your fiber intake because cucumber comes naturally prepackaged with the extra fluid you need when consuming more fiber.

• Studies have show than adding foods (such as cucumbers) that are rich in potassium, magnesium and fiber can help to reduce your blood pressure.

• 1 cup of sliced cucumber (with peel) will give you approximately 10% of your daily value (DV) of vitamin C, and 5% of your DV for vitamin A, potassium, and manganese.

Shopping for Cucumbers:
Remember this, cucumbers are very sensitive to heat. When you are shopping for cucumbers you should choose ones that are displayed in refrigerated cases or temperature controlled areas. They should be firm, rounded at their edges, and their skin should be a bright medium to dark green. Avoid cucumbers that are yellow, puffy, have sunken water-soaked areas, or are wrinkled at their tips. Cucumbers that display any of those symptoms are past their prime. It is best to purchase organic cucumbers if you can, as conventional ones have a wax coating that will need to be peeled first (thus you loose all the great nutrients that are found in the skin).

Preparing Cucumbers:
Unwaxed cucumbers do not need to be peeled but should be washed before cutting. Waxed cucumbers should also be washed but then we recommend you remove the skin. Cucumbers can be sliced horizontally in small circular shapes or straight up and down for cucumber sticks (perfect for dipping into hummus or a raw almond pate). While the seeds are edible and nutritious, some people prefer not to eat them. To easily remove these seeds, simply cut the cucumber lengthwise and use the tip of a spoon to gently scoop them out.

Resources:
World’s Healthiest Foods http://www.whfoods.org

Rich and Creamy: The Avocado

Introduction:

The avocado is known also as the alligator pear, because of its shape and the thick, leather-like appearance of its skin. The avocado is a very versatile fruit in that it can be added to everything from salads, to dips and salsas.  There is a common misconception that you shouldn’t eat avocados because of their high fat content. The fat oils in avocados are nature made, unsaturated and unhydrogenerated. In fact, it has been found that the oil of an avocado is one of the most valuable of the unsaturated fatty acids. Of the 30 grams of fat typically found in an average size avocado, 20 of those grams are health promoting monosaturated fats, especially oleic acid. So don’t fear, they are good for you, and yummy too!

Nutritional Info:

• Avocados contain oleic acid, a monosaturated fat that may help to lower cholesterol.
• Avocados are a good source of potassium, a mineral that helps regulate blood pressure.  They are actually higher in potassium than a medium sized banana. One avocado contains 24% of your daily value (DV) of potassium.
• This fruit is jammed packed with nutrients! Avocados are a good source of vitamin K (36% DV), dietary fiber (29% DV), vitamin B6 (20% DV), vitamin C (19% DV) and copper (19% DV).
• One cup of avocado has 23% of your DV for folate, a nutrient important for heart health.
• Avocados are sodium and cholesterol free.
• The avocado, pound for pound, has more energy than unprocessed meat. (aren’t you glad you’re going raw?!)

How To Select the Perfect Avocado:

So you are at the supermarket and you see a crate full of alligator pears. They all pretty much look the same, how do you know which one to choose. We hope the info in this section will have you selecting avocados like a pro! A ripe, ready to eat, avocado is slightly soft but should have no dark sunken spots or cracks. So pick up the avocado that catches your eye, hold it in the palm of your hands and use your fingers to gently press around it to get a feel for its softness. Then also give it a look over to check for dark spots and cracks.

Firm avocados will ripen in a paper bag or in your kitchen fruit basket at room temperature. If you are planning to eat the avocado later, you should consider buying them firm. As the fruit ripens (varies between 2-3 days), the skin will start to turn darker. Place your ripe avocado in the fridge.

How Do I Get Inside?

No worries, if you’re new to avocados and haven’t experienced them past guacamole, this section is for you. Here’s how to get to the wholesome goodness that’s inside the avocado:

• First, cut the ripe avocado lengthwise around the seed. Rotate the halves to separate.
• Remove the seed by sliding the tip of a spoon gently underneath and lifting it out.
• You can peel the fruit by placing the cut side down and removing the skin with a knife or your fingers starting at the narrow end. Or, you can simply scoop out the avocado flesh with a spoon.
• Sprinkle the avocado chunks with lemon or lime juice to preserve and prevent discoloration

Resources:

The Nutritional Value of the Avocado: http://www.avocadosource.com
Avocados: Hand Grown in California: http://www.avocado.org
The World’s Healthiest Foods – Avocados: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=5

Go Bananas!

A Brief Introduction:

Haven’t you always wondered why athletes always prefer bananas before or after a workout, or why if a runner gets a leg cramp, they eat a banana? What is up with this prepacked on the go fruit? Bananas are creamy, bright yellow, and full of nutrients. Bananas generally fall into two categories, the sweet banana (most common) and the plantain banana (often found in several Caribbean and vegan dishes).

Nutritional Value:

• Bananas contain about 20% daily value of vitamin B6
• Bananas are also a good source of vitamin C (about 15% daily value)
• 11% of your daily value of potassium comes from just 1 banana (that’s about 400mg)
• You can get 4 grams of fiber from one banana
• A banana has 467 mg of magnesium
• They are only 110 calories (wow that’s nothing!)
• Bananas contain plenty of carbohydrates, which are the body’s main source of energy.

Health Benefits:

• The potassium found in bananas helps to regulate blood pressure and may reduce the risk of high blood pressure and stroke. Potassium also helps normalize the heart beat and regulate the body’s water balance. During periods of high stress (like when you are doing 5 different things and have a 3 0′clock deadline in the office) our body’s potassium levels tend to be depleted. Bananas are a great way to restore those levels naturally.
• Potassium is also essential for helping muscles to contract properly during exercise and reduces cramping up (oh, that’s why athletes prefer them!)
• Bananas are rich in Vitamin B6. Lack of B6 in a diet can cause weakness, irritability and insomnia. B6 plays an important role in converting tryptophan into serotonin, and also helps the body make hemoglobin, a crucial ingredient of your blood. B6 is also essential for antibody production to maintain a healthy immune system.
• Bananas help improve your body’s ability to absorb calcium (which leads to healthy bones. YAY!). By suppressing calcium excretion in the urine bananas minimize the risk of kidney stones. They are rich in fructooligosaccharide, a prebiotic that nourishes the probiotic (good) bacteria in the colon. These probiotics produce vitamins and digestive enzymes that improve our body’s ability to absorb nutrients, plus compounds that protect us against unfriendly microorganisms.

How to Select and Ripen Bananas:

When you go to the grocery store you usually see bananas that are going through the various stages of ripening right there on the shelf. Bananas are picked when they are green. The sizes vary so pick according to how much you can eat. Although the yellow ones look most appealing if you want to eat them right away, if you are buying for the week you might want to consider picking up the green ones instead. Bananas that are more green in color will take longer to ripen.

To ripen your bananas, simply place them at room temperature on a counter top and let nature take it’s course (for lack of a better way to say it). Can’t wait? Use a brown paper bag to speed up the ripening process. Bananas are fully ripened when they are yellow (brown spotted bananas are often used for baking). As bananas ripen, they will taste sweeter because the starch in the fruit turns to sugar. For the most antioxidants, you should eat the fruit completely ripened.

Tips For Getting More Bananas In Your Diet:

• Okay this is complicated but try to follow, pick one up, peel it, and eat it. It really is that easy. Bananas are perfect for on the go snacks. Don’t peel them until you are ready to eat them or else they will go brown. Remember the peel is not edible so don’t get too adventurous.
• Bananas are an excellent ingredient in just about any smoothie. Adds the smooth texture and light creamy flavor without the dairy.

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.