Posts Tagged ‘nutrient dense foods’

Healthy Bytes

Sunday, August 5th, 2018

In the July 30th issue of TIME Magazine, there is an interesting health article in their View category entitled Grocery Store Rx: 7 foods to keep you healthy. The article focuses on the issue of inflammation, the one of the latest “hot topics” in health literature. While the article explains that inflammation is our own body’s healthy response to combatting disease, too much inflammation can lead to health problems, from autoimmune diseases to cancer to high sugar/high fat foods. Here is their list of foods to help “tamp down inflammation.” The article also makes suggestions on how to incorporate them into your diet. (I might add, make them organic, especially those you cannot peel.)*

  1. Mackerel– A Mediterranean staple with (good) fats help fight Alzheimer’s and heart disease.
  2. PearsThe high fiber in  pears can be good Rx to those with diabetes and arthritis. Foods high in fiber contribute toi a healthy microbiome (gut).
  3. SpinachA good source of vitamin E, spinach may help protect against molecules that cause inflammation. and because of its dark green color, spinach is nutrient-dense.
  4. Bell Peppers – Bright red bell peppers are high in antioxidants* and low in starch and contain capsaicin, known for its pain-reducing and inflammatory-reducing properties.  (*a substance that inhibits oxidation, especially one used to counteract the deterioration of stored food products. source: Oxford Dictionaries)
  5. Buckwheat – This non-glutinous “grain” may help reduce the blood level marker C-reactive protein, a sign of inflammation. People with celiac can usually tolerate buckwheat, which is actually a seed, not a true grain.
  6. Pomegranate Seeds – These tiny tart seeds  are another good source of antioxidants (See #4) that may help lower cholesterol and blood pressure. And a compound in these seeds target brain inflammation. (they are now available already pre-packaged without the skin and membranes.)
  7. Black Tea – Green tea and black tea come from the same plant. Both have benefits, but black tea is good for helping to keep your arteries open and contains antioxidants that may protect cells from damage.

Remember, eat foods in as close to their natural state as possible
and eat organic as much as possible, so your foods are clean and intact.

*If you go to ewg.org (Environmental Working Group), you can download your own list of the Dirty Dozen & Clean 15.

Coconut Plantains

Friday, July 27th, 2018

Earlier this week I posted an article on plantains. Here is the link to that posting: https://www.menupause.info/plantains-a-new-food-in-my-menus/

In that posting I promised my simple recipe for Coconut Plantains, so here it is for you to try. This is a cooking-by-the-strings-of your-apron recipe that has wiggle room for you to add or subtract ingredients you like or do not like.

 

Utensils: Cutting board and knife, fry pan, serving bowls
Prep. Time: 10 minutes
Cooking Time: 6-7 minutes
Categories: Vegan, Gluten Free

Ingredients

2 very ripe plantains, as above, peeled and sliced 1/4-1/2 inch thick
1 T. coconut oil or other oil of your choice
1 T. coconut brown sugar
1/4 cup coconut milk or no sugar added juice, such as apple or pear
almond or vanilla extract (optional)
coconut yogurt (or other yogurt of your choice if not a vegan)
almond slivers or other nut of your choice

Directions

1. Peel and slice plantains into 1/4-1/2 inch circles.

2. In a medium-sized fry pan, place coconut oil and allow to melt. Add sliced plantains and cook for 2-3 until they start to brown.

3. Sprinkle on coconut sugar and stir into plantains, gently. Cook 2 more minutes.

4. Add juice and cook another 2 minutes, adding almond extract if you wish.

5. Allow to cool a couple of minutes. Place in serving bowls and top with coconut yogurt. Top with almond slivers and serve warm or chilled. Enjoy!

P.S. Trader Joe’s sells baked plantain chips with no sugar. Tasty snack or use for dipping.