A Guide to Feeding our Future

Posts tagged ‘feature food of the month’

AUGUST Feature Food: Blackberries

By: Suzanne Brett, RHN – Victoria, BC

Hi everyone!  My sweet babe is due in a couple weeks, so this is the last month of posts for me until I have a baby with a somewhat regular sleeping schedule.  So read up and take this time to review last years posts too!  Don’t forget to comment and share!

We finally had a tad of rain…or shall I say a massive thunder storm, here in Victoria last week.  Lightning hit just down the street from us! WHOA!  It was fun!  Out of that lovely storm, came bright juicy blackberries!  Thank you rain, just what we needed after a drought.

blackberries for the month of August

As we know, many berries are known for being high in antioxidants. Antioxidant-rich foods are foods that are proven to reduce free-radical damage to our cells.  These free-radicals can be disease (especially cancer) causing. Did you know, that blackberries are one of the highest in antioxidants and most available to us? Most places in Canada are flourishing with this invasive delicious bush. Don’t just walk by…make sure you carry a jar or a basket on your walks, just in case you run into some trail-side or road-side berries.

Blackberries, like many other berries are rich in nutrients and not so much in calories.  So, munch away! The high amounts of vitamins and minerals like A, C, K, manganese, folate, magnesium and potassium make these berries particularly helpful in supporting our bones, tissues and mucous membranes, as well as the G.I. tract and the immune system, and our production of collagen production, iron and enzymes.

Not enough reason to eat them?…How about for lowering your cholesterol levels?  Blood sugar control? Or for brain power?

Blackberries are an amazing brain, hormone and heart food whose flavanoids and high fiber help to increase blood flow to the heart and brain; therefore decreasing harmful inflammation that can lead to high cholesterol, memory loss and learning difficulty.  Like many other berries, they are also known for decreasing insulin spikes and drops, helping balance blood sugar levels.

So, find a friend or take the family and go pick some local blackberries! If you end up with so many that you can’t just snack on them, try my tasty popsicle recipe:

Blackberry Fig Popsicles

IMG_2187[1]

So, I’ve been planning on making popsicles for when I’m in labor.  Today, I finally had my chance. I made blackberry fig popsicles.  I added lemon and used maple syrup as the sweetener so that I’d have a few extra electrolytes to increase my endurance. The same thing could be done for anyone who’s been working, playing or training hard, especially in the sun.

Feel free to use just blackberries and forget the figs, or use any other berry/fruit as well.

Ingredients:

  • 1 1/2 cups fresh blackberries
  • 4 peeled fresh figs
  • 1/2 cup water
  • 1/2 cup sweetener (maple syrup, honey, agave… your choice!)
  • 1/4 cup fresh lemon juice (or less if you prefer them less tart)

IMG_2185[1]

Directions:

  1. Heat water, sweetener and lemon juice in a small sauce pan over medium heat until slightly syrupy. Approx 15 mins.
  2. Purée the blackberries and figs in your blender.
  3. Strain the purée through a fine-mesh sieve. Press down with a spoon to push the juice through.  You should be left with aprox. 2 cups of purée.  Discard the seeds.
  4. Stir the lemon syrup into the purée.
  5. Spoon or pour the purée into your popscicle molds.
  6. I used these awesome silicone push pops (Figured they were less messy for holding during contractions 😉 )
  7. If you decide to use wooden popscicle sticks, make sure you have a place in your freezer where they can stand straight, so the sticks stay in place.  Or freeze them half way (about 30 mins) and then insert the sticks to continue freezing.
Advertisement

Category:

Desserts, Feature Food of the Month, Kid-approved, Snacks

Tagged with:

MAY Feature Food: Stinging Nettle

Spring where I live in Victoria is bountiful! There is so much at our fingertips to forage here in N. America, if we know how. I strongly recommend looking for a foraging workshop in or around your area, if you are at all interested in doing any yourselves. There are plenty of invasive plants or what we call ‘weeds’ and many of us kill these off in our own yards with chemicals. Did you know that so many of those invasive plants are full of powerful nutrients and can be so healing? This month is Nettle. Yep! That pesky stinging nettle… Maybe I chose this one this month because I’m pregnant, and when you’re pregnant in my world you drink plenty of nettle tea for iron. It’s seeped into my blood stream so much so that I feel amazing and just can’t wait to share it’s benefits with all of you.

Stinging nettle is a bother when we’re out in the bush camping or hiking and we accidentally brush up against it. It stings! It burns! It itches! But it’s not dangerous. That’s because it contains formic acid. The formic acid ids a natural protector for the plant in nature, so that it can be left alone! Buuuut what we humans discovered is that if we wear gloves, long sleeved shirts, pants and covered shoes, we can harvest this amazing plant. Once we get it home and boil it for under 5 minutes, the sting is gone and it tastes like any other leafy green…I’d say, closest to a mustard green, which happens to be one of my faves!

boiling nettles
Like any other dark leafy green, nettle is really high in iron, Vitamin K and Vitamin C. If we cook it properly we can absorb these nutrients that help build and repair our blood. Nettle has been proven to be a super hero when it comes to healing any blood disorders, ie: anaemia, ITP, leukemia, Thrombocytopenia, low Vit B 12 or folate. Provides a very healthy amount of all of these nutrients, which all work together to support healthy clean running blood, capillaries and veins, creating vibrancy.

It contains natural anti-inflammatory and antihistamine properties. It supports a healthy inflammatory response, which is great for helping us rid ourselves of toxicity. This may seem strange considering the effect it has on our skin when we come in contact. Although, after it’s been dehydrated for tea, made into a tincture or cooked down slightly, it’s properties change. It can be used internally or externally and when taken as a capsule or tea, can be very helpful for combating seasonal allergies. It’s great for supporting the immune system, and safe for anyone with an auto-immune disease. Nettle can also be used topically as an astringent or tea compress for cuts, bruises, strains and inflamed areas.

This great leafy green can also be used for detoxification. It’s a great kidney builder and liver cleanser. A good time to consider using nettle medicinally would be if you’re battling a UTI, or kidney stones, if you’re feeling toxic and are showing signs of needing to detoxify (ie: acne, poor bowel movements, skin conditions…) or if you have a hormonal condition, especially one related to the kidneys, like type 2 diabetes.

Being a whole food as it is, using nettle is a safe way to help heal. It’s safe during pregnancy, and that’s great for me and anyone else planning a babe, building a babe, or breastfeeding a babe. It contains a natural form of Folic acid (folate), which is the most recognized by our bodies therefore easily absorbed into out blood stream and won‘t likely cause constipation, like many of those pesky supplements out there.

I hope you’ll all get curious about Nettle, maybe find some on your next hike and try out a recipe. If you do get stung a helpful and easy way of relieving the pain is using vinegar, baking soda or mud on the affected area, to reduce the symptoms and speed the healing. Whichever you use, make sure you clean the area with good water first. If you use mud, scrub the mud into the area as much as you can handle and then rinse it away. If you use vinegar spray or hold it on the area with a cloth. If you use baking sods, make a paste and rub into the area like the mud, and rinse clean. You can repeat these processes as much as needed. Just make sure to dry it in the open air and not to bandage it up. If you’re in the bush and know what a dock plant is, grab a leaf and hold in over the wound, spore side down. Pure aloe can be applied afterwards to reduce the heat.

Nettle does not HAVE to be foraged by any means, it’s often available at produce markets, local farms and friendly neighbours. It can also be found dried, in the grocery store for the fall and winter months. So, keep your eyes peeled and enjoy this lovely nettle soup recipe:

Nettle Soup:

nettle soup
Ingredients:

1 large onion
1 head of garlic (pre-roasted is best)
2-3 medium sweet potatoes
2 large carrots
1 hot pepper (if desired)
1 bunch of herbs (cilantro, parsley, mint, chives…)
However many nettle leaves you have is just fine. Around the size of a head of lettuce when bunched together is perfect.
2 cups of soup stock
1 tsp salt
2 bay leaves
Salt and pepper to taste

Directions:

Chop sweet potato, carrot and onion (garlic too, if not pre-roasted). Add to a pan at med temperature with ½ cup of stock. Cook until root veggies are soft enough to poke through with a fork.

Add the rest of the stock to the pan heat for 2 minutes.

Add to blender.

Bring a large pot of water to boil (about 1.5L)

USE GLOVES! Wash and trim your nettle, removing any thick stems and keeping the leaves.

Add nettle and 1 tsp salt to the pot.

Boil for 5 mins, strain and add to blender.
Add salt pepper, herbs and a hot pepper if desired to blender. Blend until a creamy puree.

For a creamier consistency add 1 cup of pre-soaked cashew, sunflower seeds or walnuts.

For a more liquid consistency add more water, coconut milk, hemp milk or stock.

Enjoy!

By: Suzanne Brett, RHN

Category:

Feature Food of the Month, Health Tips, Kid-approved, One-Dish Meals, Side Dishes, Soups

Tagged with:

MARCH Feature Food: Oysters

By: Suzanne Brett, RHN – Victoria, BC

IMG_1808[1]

Well, spring is in the air here in Victoria, though it may not be that way across the rest of N America, it’s still time to begin thinking about your garden. Because there’s no time like the present, and for us it comes faster than the East Coast. Whether you have a small garden bed, a few pots on the deck, a yard or a farm. Get those seeds germinating and that soil nourished and ready to go!

That’s all I have to say about gardens, I just thought I’d get you ready for next month. Now on to oysters… The reason I thought of oysters for this month’s article is because they’re nearing the end of their season and I still haven‘t touched on them. And in all honesty, because they’re my favourite recommendation for clients with zinc deficiencies; also for anyone who’s trying to become pregnant this spring! Spring makes me think of creation, beginnings, new desires, fresh eyes and clear minds, oh, and also, sexual desire. For all, or at least many, of those things, we need protein, zinc, iron, Omega 3’s, Vit C and B12 – ALL of which oysters are chalk full of!

I realize that there may be many of you who are allergic to shellfish or don’t have a taste for it. If that’s the case, don’t stop reading, simply learn and pass on the information to others who may love to know, they’ll appreciate your knowledge. And just because we can’t have something, doesn’t mean someone we love can’t enjoy it.

Great Date Food

I know Valentine’s day has come and gone, but I’d like to remind everyone that it’s important to appreciate our most loved and desired person any day of the year. So let’s start with increasing libido! Just to get your attention. We’ve all heard that oysters are great date food and that, after consumption we often want to jump into bed with our partners. But do we know why? Oysters are proven to increase testosterone and estrogen levels and are full of zinc, calcium, potassium and iron. All of which are essential nutrients to help increase the production of blood flow and healthy sperm count. The blood literally pumps through to our genitals increasing our desires, while the nutrients work to produce a great supply of active sperm and fertile eggs. Zinc is also known to help increase our sensory organs, thus making us want to taste, touch, see, hear and smell the pheromones of the ones we desire most.

A Zinc Powerhouse

On to the immune system – again, with the zinc. Oh how I love foods that contain zinc!  There are so few, and many of us are deficient. Another factor that we should acknowledge about growing our own gardens this year, is that, with control over the quality of healthy soil that we can use and maintain, we can ensure our food is absorbing those essential minerals, we may not be getting from store bought foods. If you’re not growing your own garden and you live near the ocean, like us here on Vancouver Island, we have plenty of access to zinc rich sea foods, like oysters, clams, mussels and seaweeds.

Which leads me to my favorite point: OYSTERS have the highest zinc content than most other zinc rich foods. They are also rich in Vit C, protein and anti-oxidants, which are crucial for maintaining and improving our immune systems.

Brain and Skin Food (and so much more!)

Just to keep us moving through all that we feel so inspired to do this spring, we must fuel brain power. Well, oysters, my friends are of the sea and therefore full of Omega 3 fatty acids which are known to help support our nervous systems, decrease inflammation and help protect our cells from oxidative damage.

The protein found in oysters is also great for increasing collagen construction in our skin. Along with all the minerals, calcium, potassium and phosphorus, oysters are able to help in bone, tissue, ligament and muscle strengthening and building. Then add the high amount of iron found in oysters and you have a great supply of nutrients to support healthy blood flow, creating oxygen and power to fuel our cells and our minds.

Among the many other things that oysters are good for are: decreasing our risk of colon cancer, supporting our vision, lowering blood pressure, balancing cholesterol levels, decreasing inflammation, decreasing hormone related cancers.

‘Tis The Season

The fresh oyster season here is October-May.  Many people eat more oysters in the summer months because they think of them more, while at beaches and on patios.  Unfortunately, the summer months cause more chances of bacteria to form in shellfish.  This is when the oysters are spawning.  This warmth also causes the texture of the oysters to be chewier and less flavorful.  Most people still follow the ‘ol time fisherman’s rule to never eat oysters in a month that ends with ‘r’.  Most oyster connoisseurs still follow this rule, simply because they just taste better from cooler waters.  Farmed oysters are available year round because they no longer spawn.

If you have a fishing licence in BC or know someone who does,  you can collect your own oysters, straight off the beach.  This is great fun to do with the kids!

Do your research: Note that eating oysters raw poses a risk to your health by possible Vibrio vulnificus contamination. This is a pathogen that can cause serious life threatening food poisoning. Avoid eating oysters out of season or at the time of Red Tide. If you’re at all concerned about the freshness or source of your oysters, take precautions and cook them before consumption.

Also, if this article does help any women out there become pregnant…be sure reduce your intake of oysters and other high mercury sea foods. Leave them to your much appreciated partners.

Grilled Oyster Recipe

If you choose not to eat your oysters raw, which is preferred by most when consuming those big suckers, this is a great recipe to try. Since spring is here (or almost here for our friends on the East Coast), it’s nearly time to dust off ‘ye ‘ol BBQ and grill some fresh oysters. If it’s still too cool outside wherever you are, use the cast iron pan instructions and place the oysters in your oven at 425°C.

IMG_1805[1]

Ingredients:

  • 12 live oysters
  • ¼ cup of good quality vegetable oil
  • 3-4 TBSP of butter, ghee or coconut butter
  • 1 TBSP lemon or lime juice
  • 1 small shallot, chopped fine
  • ½ tsp chili or cayenne pepper (flaked or powdered)
  • ¼ tsp sea salt
  • 4-6 turns of fresh black pepper
  • 2 tsp fresh chopped herbs (basil, cilantro or parsley work best)

Directions:

  1. Heat the butter and shallots over medium/low heat in a small sauce pan for 5 minutes. Add all other ingredients, whisk together and remove from heat.
  2. If you have BBQ gloves, shuck the oysters, keep the liquor in the shell and add a small amount of sauce into each.  Place steadily on the grill using your gloved hands.
  3. If you don’t have any gloves, make a bed of rice about 3 inches high (or any grain) at the bottom of a cast iron skillet. Open the oysters and balance them in the pan, spoon the sauce into each oyster and place onto the grill.
  4. Cook the oysters for 8-12 minutes, or until the ends begin to curl up. Some smaller ones may cook faster than the bigger ones.
  5. Let cool before gulping them down!

Category:

Feature Food of the Month, Health Tips, Kid-approved, Side Dishes, Snacks

Tagged with:

FEBRUARY Feature Food: Sprouts

By: Suzanne Brett, RHN – Victoria, BC

sprouts for Feb

Many of you may be questioning my knowledge about seasonal foods about now.  Sprouts?  Gardens aren’t sprouting yet!?   It’s still cold outside!   You’re correct.  Most soil in N America is NOT pushing out little green shoots at this point in the year, what I’m referring to are sprouting sprouts and microgreens, from sprouting seeds.

As mentioned in last month’s article, these cooler months do not provide us with many fresh fruits or veggies.  Sprouts are an easy and efficient way to ensure we are still getting enzymatic and nutrient dense foods that still taste crispy and fresh through the winter.  The best part is, we can make this happen in our own homes no matter what the temperature is outside AND kids love it.  Yay!  There are 2 simple methods to sprouting that I will include at the end of this post, so stay tuned.

Most of you may be familiar with the more common sprouts that we buy already sprouted, these are usually alfalfa, clover and bean sprouts.  Although, specific sprouting seeds come in many varieties, any beans, nuts and seeds can and SHOULD also be soaked and sprouted for proper digestion and nutrient absorption.  Sprouting seeds, in particular, are available in many health food and garden supply stores.  Daikon and white radish, mung beans, lentils, quinoa, broccoli, mizuna and kohlrabi are just some of the options available.

Copyright 2010 http://vegrecipesofindia.com

Sprouting is a great way to ensure that we get the most out of our foods.  Sprouts contain an amazingly high nutrient content, especially if eaten raw.  They are known for being cleansing (particularly for the liver and colon), hydrating, and full of essential vitamins and minerals, as well as amino acids and Omegas 3 and 6.  Sprouts have a great cancer fighting ability (especially radish sprouts), they are great for supporting weight-loss and for increasing the body’s fat-burning ability.   They are also very supportive for the cardiovascular system due to the high folate and B6 content.  Sprouts are a great supporter for neurological support due to the high levels of thiamine (B1) and fatty acids.  They are amazing throughout pregnancy and breastfeeding by ensuring a high nutrient content for energy production and supporting a balanced hormonal system.  The more pungent sprouts, like daikon radish, kohlrabi and mizuna, are great for moving stagnant energy (qi) and for clearing the lungs and mucous.  Almost all sprouts are very high in Vitamin C, iron, and protein, making them an excellent immune strengthening food.  Some sprouts are high in Vit K and, with the combination of the rich water content and high Vit C, these sprouts are excellent for improving the function of the eyes, hair, nails and skin – especially for improving elasticity and development of collagen.

Just as an example, lentil sprouts alone are very high in protein, iron, Vit C, manganese, phosphorus , copper, flolate (B6), thiamine (B1), Fiber, Omega 6 and 3 and amino acids.  Add mung bean sprouts to the mix and you have more folate, Vit C, manganese, Omega’s AND Vit K.  If you add in some cleansing and clearing radish sprouts you have yourself a beautifully supportive and yummy salad, that is fresh and hydrating.

To try sprouting at home…first, if you have kids, get them involved.  They tend to get super excited about planting and especially sprouting, thus are more likely to EAT the delicious sprouts if they’re involved in the process.

There are 2 methods:

THE JAR:

sprouts in jars

1. Rinse and soak 2 tsp of seeds in a 1 L mason jar for aprox 6-8 hours, in about 1 cup of cool water, to begin the germination process.   Cover the jar with a sprouting lid.  If you don’t have one you can use a steel screen or mesh and an elastic band to secure it.  Drain.

2. Continue rinsing and refilling 2x a day for 3-6 days.  Place the jar on an angle, lid facing into a bowl or sink.

3.  Watch them grow!  Once sprouts have fully formed and the jar is full of tails, drain well and place them in an airtight container in the fridge for up to 4-5 days.

sprout

THE SPROUTING TRAY:

A proper sprouting tray is great, but if you don’t have one, a garden starter pan with a cookie sheet underneath will also work, so long as it has proper drainage holes on the bottom.

  1. Rinse and soak ½ cup of seeds in a bowl for 6-8 hours. Drain.  Sprinkle seeds onto the bottom of the tray and cover with a sprouting tray lid, plastic bag/wrap or cheesecloth.
  2. Rinse the seeds 2x a day for 3-6 days under the tap or with a mister, draining them properly and replacing the cover.
  3. Once sprouts have fully formed and the tray is full of tails, drain well and place them in an airtight container in the fridge for up to 4-5 days.

Note: For micro greens, use the tray method and sow seeds into a veggie soil as if making starter plants but sprinkling seeds much more freely.  Water 1x/day for 8-12 days.  Once sprouted, use small kitchen scissors to trim greens directly from the tray.

TO EAT:

For maximum nutritional value, I recommend eating sprouts raw – although many can be cooked.  Raw sprouts can be made into sandwiches, wraps, spreads/pates, placed on top of stirfrys, soups, curries, crackers, stews or made into fresh salads.  Get creative and share your sprouting experiences with us here anytime!  We love to hear how you enjoy your healthy foods!

Category:

Feature Food of the Month, Health Tips, Kid-approved, Salads, Side Dishes, Snacks

Tagged with:

JANUARY Feature Food: Millet

By: Suzanne Brett, RHN – Victoria, BC

In the cool month of January, we’re all ready to wind down after the holiday hustle and we’re in need of warming nourishing foods.  It’s that time when we tend to begin thinking about our health and energy levels after all those holiday meals and sweets.   Potatoes and other starchy foods might not be what we’re craving this time of year, but healthy whole grains are a great energy source and are one of those foods that are available to nourish us during the winter months.  So, without further ado, let me introduce millet as a restorative and healthy alternative to many other grains and starchy vegetables.

Millet-rainbow

Millet is usually a small, pale-yellow, ancient grain that looks similar to couscous or corn and is somewhere in between in size.  Although there are other varieties that are less common and are a more reddish-brown or black in colour.  This grain’s origin is primarily Africa where they harvest it, grind it into flour and make that delicious roti flat bread that helps us shovel yummy spicy curries into our mouths.  Mmmmm…

bajra roti

Millet is a great gluten-free alternative, it’s generally not a reactive food as it contains few oxalates and it contains many health promoting properties.  Millet is one of the few grains that is considered alkaline forming, meaning its PH level after digestion has a more alkaline effect on the body than acidic, as opposed to many other grains that show up on the acidic side of the chart.

Like many other grains, Millet is a great source of lignans.  Lignans are also found in berries, nuts, seeds, teas and many whole grains.  Lignans are known to be protective against hormone-related cancers, and heart disease.

This brilliant grain holds a significant amount of Magnesium, which is proven to be quite effective in regulating blood pressure and insulin/glucose levels for those with Type 2 diabetes.  Magnesium is also a co-factor in regulating metabolism and, along with the great amounts of copper in Millet, it helps create healthy cellular function, thus providing us with a lively energy that keeps our fires aflame for 2015!  Copper is also an anti-oxidant which can prove to be most useful this time of year when we need to begin thinking about detoxifying all those harmful holiday chemicals.

How to cook Millet:
millet-measuring cup

Millet is as easy to cook as any other grain.  It needs 2 cups of water to 1 cup of grains, just like rice or quinoa.  If you prefer to use it as a porridge in the morning, you could add 2 cups of fruit juice as well as the 2 cups of water to get a sweeter and more porridge-like consistency.  Millet takes about 20-30 minutes to cook.

millet-cooked

My favorite way of eating millet is to toast it in a dry pan on medium heat for about 10 minutes or until it begins to become golden and THEN transferring it into a pot or grain cooker with 1 cup water and 1 cup bone broth.   This fashion makes the grain taste a bit more nutty and toasty and adds more minerals and restorative nutrients from the broth for that winter comforting feeling.  I usually serve it with fried tempeh and steamed greens, drizzled with a tad of tamari, sesame oil and a few pumpkin seeds.  Very simple, quick and satiating.

I hope you enjoy your new-found love of Millet and kick your New Year off with an excellent start by making great healthy food choices and visiting us at the Educated Eater often for many more health and lifestyle tips.

Category:

Breakfast, Feature Food of the Month, Health Tips, Kid-approved, One-Dish Meals, Salads, Side Dishes, Substitution Ideas

Tagged with:

NOVEMBER Feature Food: Mushrooms

By: Suzanne Brett, RHN – Victoria, BC

mushrooms for Novemeber

Let me introduce you to my friend fungus, the good kind, not the kind that grows in between your toes!

Mushrooms are bountiful in the fall and especially here on the west coast where mushroom foraging is an activity that many people take part in.  By this time of year, plenty of mushrooms have been collected from our forests and there are still many more to grow.  Now, before you get excited and start frolicking into the forest looking for your dinner.  Remember that there are also many poisonous mushrooms too.  Know your mushrooms well, forage with a professional/experienced forager or pick up a good mushroom identifying book and get educated.

There are many ways in which we can discuss mushrooms, the growth patterns, planting, production, oriental medicine, sustainable agriculture, harvesting methods, varieties and the seemingly everlasting life force that they thrive upon.   For the sake of this article and this website, though, we must discuss mushrooms based upon their medicinal and nutritional values.  Don’t worry, mushrooms have a plethora of these too.

Let’s first clarify the variety of mushrooms I will be referring to.  Most mushrooms found in your grocery stores and the most commonly used mushrooms are button/white/field mushrooms.  These are NOT a great source of any nutrients.  In fact they contain, little to no nutrient value.  The mushrooms that I mean to award for excellent nutrient value and support for great health are: Maitake, Reishi, Shitake, Crimini, Lobster and Chantrelle mushrooms. (Round of applause!)

If mushrooms are grown in a forest or area with good quality soil, all of these mushrooms will include high amounts of potassium, folate, selenium, zinc and B vitamins.   These vitamins and minerals alone make mushrooms a great support for the immune system, the cardiovascular system, for anemia, vegans/vegetarians and for diabetics and hypoglycemics.

Mushrooms contain a very bio-available form of iron (ferrous gluconate), making it much easier on our systems to assimilate this vascular oxygenating nutrient.  So, forget your constipating iron supplements and eat crimini mushrooms instead!  (please don’t take that statement too seriously…always see your health practitioner for advice before making drastic changes to your health plans)

All of our white blood cells are positively impacted by the phytonutrients in mushrooms; particularly the crimini, who have a lengthily range of components that deliver amazing nutrient support on a cellular level.  It’s these great nutrients that have the ability to deactivate some forms of cancer cells, especially those that are hormone related ie: breast and prostate.

For our immune systems and for our vegan/vegetarian friends shitakes are my favorite.  They are composed of all 8 essential amino acids and are therefore considered a whole source of protein.  The shitake is the meat of the plant world.  A lot of these other mushrooms contain many amino acids as well and are therefore higher on the protein list for plant sources.  When paired with another high source of amino acids ie: corn, millet, black beans, we are able to create a full vegetarian protein.

Mushrooms are known to be generally cleansing and inflammation reducing by increasing our oxidative metabolism.  Also, due to the high amounts of B3, B6, B12 they are great support for the digestive/intestinal system, the nervous system and the hormonal system.  They are an amazing food source for supporting individuals with diabetes, cardiovascular issues and again cancer.

These super-heroes have the nutrient composition to decrease overall cholesterol levels (total cholesterol, LDL and TG’s).  They are a great antioxidant and impact our metabolism directly by increasing enzyme activity, thus AGAIN improving overall digestion and therefore assimilation of nutrients.  It amazes me time and time again how whole foods naturally contain all that we need to obtain all of it’s nutritious glory!  It’s like they’re placed here just for our bodies to thrive!

Often the nutritional research shows the value of mushrooms medicinally by discussing the mushroom extractions ie: tinctures, teas and extracts.  These are also great options for using mushrooms to heal, protect and strengthen our systems for many different chronic and deep ailments.

I hope you now have a short glimpse of why I and many other health practitioners believe mushrooms to be so deserving of all 5 gold stars.

5 gold stars

**Do note that if you are experiencing intestinal yeast overgrowth, that mushrooms can have adverse effects for you.  Please do not consume mushrooms of any variety until you have (re-) established homeostasis in your gut. If you are unaware of how to do this, or identify this please see you Holistic health professional.  Or contact any one of us on here anytime, we would be happy to guide you in the right direction!

Let me now share with you my favorite mushroom recipe.  I hope you enjoy it as much as I do!

Marinated Imperial Mushrooms

quatrered mushrooms
Ingredients:

  • 15-20 mushrooms (shitake, maitake, lobster, crimini, chantrelle…)
  • 1 tsp of each:
    Cinnamon, cumin, fresh grated ginger, fresh grated turmeric, coriander sea salt and fresh ground black pepper.
  • ½ tsp of each:
    Nutmeg, clove, cardamom and anise.
  • 5 cloves of garlic (chopped in half, lengthwise)
  • 4 shallots (chopped in half, lengthwise)
  • 1 small bundle of fresh thyme, stems removed
  • 1 small bundle of fresh cilantro, stems removed
  • 2 TBSP butter or coconut oil
  • juice of 1 whole lemon

Directions:

  1. Chop mushrooms into chunks/quartered.
  2. Slice garlic and shallots in halves.
  3. Mix all spices together with mushrooms, garlic, shallots and thyme Squeeze lemon juice over top and let marinate in a sealed container in the fridge overnight or for at least 4 hours.
  4. Once ready to cook, turn a frying pan onto medium heat.
  5. Put butter or coconut oil in pan.
  6. Toss marinated mushrooms into the frying pan, ensuring mushrooms are well saturated.
  7. Cook for 10-12 minutes, serve and top with chopped cilantro.

Category:

Feature Food of the Month, Side Dishes

Tagged with: