Thursday, July 12, 2012

Chia Seeds: Power packed in a little Package


As this image below shows, this is one of the reasons I eat Chia seeds.  They have a slight nutty flavor, but otherwise like rice or couscous they tend to take on the flavor of whatever they are mixed with.  This is the base of my Chia pudding.  To make Chia Pudding take an amount of Chia seeds and soak in double that amount of water.  Let soak for 10 minutes, stir to break up any clumps and let sit for another 10 or until all the water is gone -this is called Chia gel and can be refrigerated for up to 3 days.  All that's left is to mix in whatever you want, berries, almond milk, regular milk, some seasonings like cinnamon and or vanilla.  All that's left is to enjoy!




Reference:

YummyMummyKitchen (2012). Chia Seeds. [Image] found on 12 July 2012 @

Wednesday, July 4, 2012

Juice of the Month -or- July is Berry Month



Here in the upper Midwest, July is berry month.  While some berries start to ripen mid June their bountiful harvest continues through July.  There's nothing you cannot do with a berry.  From a breakfast addition to salads, berries are probably one of the most versatile fruits -coming in second after apples.  While the three traditional "summer" berries are all low in calories and high in fiber they each have their own health benefits.


Blueberries
Blueberries contain the minerals potassium, manganese, copper, iron and zinc; and the vitamins A, C, and E.  Their dark pigment imbues them with an anti-oxidant value largely derived from poly-phenolic anthocyanidin compounds such as chlorogenic acid, tannins, myricetin, quercetin and kaempferol; additional flavonoid anti-oxidants such as carotene β, lutien and zeaxanthin contribute immensely making the tiny blueberry one compact powerhouse for delivering optimum health and wellness.  


Raspberries
Black Raspberries
(Black Caps)
native to the Upper Midwest
Raspberries are excellent source of vitamin-C and also contain vitamins A, the B-complex group, E, and vitamin K.  Minerals include potassium, manganese, copper, iron and magnesium.  Recently Raspberries have been considered a super fruit in that they have significantly high levels of phenolic flavonoid phytochemicals such as anthocyanins, ellagic acid (tannin), quercetin, gallic acid, cyanidins, pelargonidins, catechins, kaempferol and salicylic acid along with the health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin,and beta carotene (in small amounts). Combined with an ORAC value of about 4900 per 100 grams they are thought of as one of the top-ranked healthiest fruits.  Scientific studies show that the antioxidant compounds in these berries have the potential health benefits to fight against cancer, aging, inflammation, and neuro-degenerative diseases.

Xylitol is a low-calorie sugar substitute extracted from raspberries. A teaspoonful of xylitol contains just 9.6 calories as compared to an equivalent of sugar, which has 15 calories. Xylitol absorbs more slowly in the intestines than sugar and does not contribute to a high glycemic index, and thus, can be helpful in diabetics.


Strawberries
A rich source of many health promoting phyto-nutrients such as phenolic flavonoid phyto-chemicals called anthocyanins and ellagic acid, health promoting flavonoid poly phenolic antioxidants such as lutein, zeaxanthin, beta carotene (in small amounts); the minerals potassium, manganese, fluorine, copper, iron and iodine; and vitamins A, the B-complex group, and vitamin E all essential for optimum health.


All Together Now
Fresh berries are an excellent source of vitamin-C (about 98% of RDI), which is also a powerful natural antioxidant. Consumption of fruits rich in vitamin C allows the body to develop resistance against infectious agents, counter inflammation, and scavenge harmful free radicals.  The phyto-chemical compounds found in all of these berries aid in removal of harmful oxygen-derived free radicals from within the body, and thereby, help protect against cancers, aging, degenerative diseases, and infections.  Remember the dark the pigment found in the berry the larger the benefits you will receive.  Locally grown or berries allowed to ripen on the plant before picked will not only have excellent flavor but will have had more time to produce the compounds listed above –bringing you healthy and wholesome fruits.


Strawberry Pineapple Juice
Consisting of a tropical nectar-like flavor this is a summer time treat that everyone should love:
1 inch slice of pineapple round (remove outer skin if not organic)
8 strawberries
This juice could be done with a juicer or as a wonderful smoothie in a blender.  Also makes a great summer time punch –just increase the amounts equally and add your favorite sorbet or vanilla ice-cream with a bit of sparkling mineral water.





ENJOY!




Note: Strawberries can sometimes cause an allergic reaction.  Know where your berries come from and if they were allowed to fully ripen.  Some reactions are due to pesticides and herbicides used on the plants while others are due to unripe berries.  There are also several different varieties of berries some which may have a higher incidence of causing an allergic reaction.



Resources:

Juice recipes courtesy of Kordich, Jay (1993).  The Juiceman’s Power of
Juicing. New York, NY: Warner Books.

Nutrition And You.com (2009-2012). Blueberries. Viewed on 7/2/2012.

Nutrition And You.com (2009-2012). Raspberries. Viewed on 7/2/2012.

Nutrition And You.com (2009-2012). Strawberries. Viewed on 7/2/2012.