Click here for the top ten list of superfoods! Eat these foods and live 10 years longer!
The world has gone koo-koo for antioxidants!
I've been encouraging readers to increase their antioxidant intake, too…but did you know too many antioxidants can be a bad thing?
If you've been reading up on antioxidants, the word polyphenols may sound familiar. They are a category of antioxidants that are believed to reduce the risk of cardiovascular disease and cancer. Foods high in polyphenol content routinely show up on"superfood" lists and include: tea, wine, berries, beer, grapes, olive oil, chocolate, walnuts, peanuts, and pomegranates.
Before antioxidants were trendy, they were known as tannins. In some circles, tannins were even called"anti-nutrients". They may make protein difficult to digest and absorb, and they can bind and reduce the absorption of non-heme iron, a primary source of iron for vegetarians. If you're juicing and emphasizing any of the above foods, you may also be at risk for issues with protein and iron.
I'm not sure if the the term"polyphenol" has come into vogue to increase the marketability of a compound formerly associated with nutritional problems, or if we simply have learned more about their benefits over time. The important thing is, as with every food you can choose to include in your day, balance, moderation, and respectful use are all key if you truly want to capitalize on their nutritional gifts.
Here are some simple things you can do that can allow you to capitalize on the benefits of polyphenols while minimizing the problems they pose.
1. Avoid falling into the"top ten" trap and eat a wide variety of foods. Mix things up! I like to throw a shot of pomegranate juice into my carrot juice.
2. Be sure your daily diet is adequate in vitamin C, which can help to increase iron absorption. Vitamin C sources lower in tannins include: guava, parsley, broccoli, lychee, persimmon, papaya, canteloupe, and garlic.
3. If you drink orange juice, go for the all-natural kind. Commercial brands often ADD tannins in order to increase the"pucker factor" consumers associate with their product.
4. Enjoy coffee and tea in moderation. Even the"healthy" green kind.
I was just provided a copy of The Art and Science of Low Carbohydrate Living by Jeff S. Volek, PhD, RD, and Stephen D. Phinney, MD, PhD. Knowing how many of you are leaning toward low carb eating in an attempt to pull your hormones back into balance, I figured this would be an important book to review.
Two very important issues to consider that may preclude your even needing to read the entire review.
1. This book advocates for ketosis. While there may be times in your life where ketosis might be something to consider pursuing (which I will cover in tomorrow's post), it has not been reported that a ketotic state in a mother is safe for the baby she is pregnant with. Therefore, if you are trying to conceive, or are pregnant, or are not trying to conceive but might become pregnant, I do NOT, repeat, do NOT, advocate that you follow this diet. The word pregnant did not appear even once in this book and I do not believe this was a consideration of the two male authors who wrote it. Reader beware.
2. I used two of the menu plans in the back of the book for diet analyses. I came pretty close to the total calorie, as well as protein/carbohydrate/fat breakdowns they listed. Both days I analzyed came up short. Day One was deficient in fiber, vitamin D, and iron.
Day Two was deficient in pantothenic acid, iron, calcium, vitamin D, and vitamin C.
I think the basic premise of the book, that fewer refined foods are better, is something most people would agree with. I actually think that be it vegan, raw, paleo, or low carb, advocates of each of these ways of eating are trying to say that less processing is better. They then frame it in a way of eating that makes the choices easier. In each case, however, when taken to extremes, the diets become unbalanced and potentially deficient.
The whole time I was reading this book, the words of my grad school statistics professor were on my mind. He used to always say,"If you torture the statistics long enough, they will confess whatever you want them to."
These scientists were able to prove that an extreme diet accomplished a counterintuitive effect. I won't deny that. However, I had the sense in reading the book they were so singluarly focused on proving that point, they forgot about the big picture, namely balanced nutrition. I'm on board with much of what the book says. But you can't throw out all vitamin, mineral, and pregnancy recommendations just because you proved one singluar point.
inCYST nutrition is very high liability nutrition. We are not just making recommendations for Momma. Baby (and in many cases, especially those of you undergoing IVF, multiple babies) is at the mercy of what we say as well. In this case, I felt very uneasy with what I read. If the authors were willing to take the time to do research on pregnant women, I'd be willing to listen to what they have to say. In the meantime, it feels like at the very least they should have provided a disclaimer for this population to protect themselves.
Because that was neglected in the spirit of demonstrating that bacon, meat, and ice cream are ok to eat, for inCYSTers, this book does NOT get a recommendation.
I'm all for local eating. But another endeavor I enjoy is helping other cultures find worthwhile products to produce that encourage preservation of the rainforest and farming of products other than coca. So I was excited to see the country of Peru have such a beautiful and informational pavilion at Expo West.
We all know about quinoa and I've written about purple corn…here are some other foods you might be seeing more of that could be fun to try!
Maca Most of us think of maca as a supplement to enhance sexual prowess. It's actually been studied in the laboratory and been found to enhance libido and semen quality. It may also help alleviate sexual dysfunction related to antidepressant use. It may also help reduce enlarged prostate glands.
That being said, Americans have a really bad habit of taking something they think is"good", grinding it up, concentrating it, and using it in larger quantities than would be possible in nature. In this case, there is some thought that excessive maca consumption may negatively affect thyroid function. In addition, there are several varieties of maca, and only the red was found to have significant hormonal effect. Labeling on supplements may not contain this information and you may be wasting your money.
Bottom line, if you see it on a restaurant menu or a fun international market, take it home and cook it like a turnip! Be careful, however, about the supplement version.
Amaranth Gluten-free enthusiasts love this grain, but like quinoa, it's not actually a grain…it's a seed. It can be toasted and eaten like popcorn, or cooked like a grain. Here is more information on how to use amaranth in your kitchen. In other parts of the world, such as Asia and Africa, amaranth leaves and roots are also culinary specialties.
Regular consumption of amaranth seed may help regulate hypertension and cholesterol, and the leaves and roots are very high in vitamins and minerals, including calcium, iron, magnesium, phosphorous, potassium, zinc, copper, and manganese.
Both Bob's Red Mill and Arrowhead Mills sell amaranth flour, but if you can't find it in your store, here are amaranth options on amazon.com.
Aguaymanto This fruit is related to one of my local favorites, the tomatillo (you can see the similar husks in the photo). It is currently being researched for its potential as an antioxidant source, and it has been found to contain melatonin.
Locals like to use it in jams, syrups, and pastries, but it is also seen in fruit salads and salsas.
Lucuma, or eggfruit, if you Google it, will pop up quite frequently as the next big superfood, and ground powders are available online. (As with maca, I am not providing links, as I am not telling you about these foods to encourage a superfood or supplement mentality.) This fruit tree can grow in warmer US climates such as Florida or Arizona. It's a Peruvian favorite, as illustrated by the blog Peru Food. It is described as tasting a little bit like maple syrup ice cream.
It is a favorite of raw food enthusiasts. They promote it as low-glycemic, though I was not able to find the actual scientific reference for it in my search; most references circle back to the same video. If anyone out there can direct me to that, I'm happy to post for everyone.
Nutritionally, lucuma is high in fiber, iron, and as you might guess from its beautiful color, beta carotene.
Sacha Inchi, or the Peruvian peanut, comes from the rainforest. I actually tried this at Expo West; it was prepared like corn nuts and there was also a version coated with fair-trade chocolate (isn't that the best way to get Americans to try anything new and different?) It's pretty high protein, and it contains ALA, the vegan omega-3 fatty acid. (With respect to the omega-3's it's an option to flaxseed.) In Peru, its oil is used for cooking so I imagine some day it will show up in US markets as well.
Again, American marketing reps are trying to capitalize on the superfood craze when selling this food. It's fine to eat, and its nutritional value is nice, but no need to abandon everything else you're doing for it. Try it when you can, enjoy it when you find it, and know it fits well into a hormone-friendly lifestyle.
One of the reasons I put this blog post together is to illustrate why closing out food choices can deny you some food fun, not to mention nutrition! If you're locked into a top ten list of foods, you may miss some great culinary experiences…that can be healthy as well! Sometimes when you're focused on"fixing" a disease it can take the fun out of food. The more enjoyable it is, the more likely it is you'll have a healthy relationship with it. Every culture has its gems, even if they're not salmon, blueberries, and broccoli!
I admit, I had a personal reason for writing this blog post. My Peruvian friend Denise has told me she wants to share her favorite local Peruvian restaurant with me sometime soon. I wanted to be sure I knew what I would be seeing when I looked at the menu. Now that I've done my homework, I'm hungry and looking forward to what the menu has in store.
Gonzales GF, Miranda S, Nieto J, Fernández G, Yucra S, Rubio J, Yi P, and Gasco M. Red maca (Lepidium meyenii) reduced prostate size in rats. Reprod Biol Endocrinol. 2005; 3: 5.
Dording CM. Fisher L. Papakostas G. Farabaugh A. Sonawalla S. Fava M. Mischoulon D. A double-blind, randomized, pilot dose-finding study of maca root (L. meyenii) for the management of SSRI-induced sexual dysfunction.
Czerwiński J, Bartnikowska E, Leontowicz H, et al. Oat (Avena sativa L.) and amaranth (Amaranthus hypochondriacus) meals positively affect plasma lipid profile in rats fed cholesterol-containing diets". J. Nutr. Biochem. 15 (10): 622–9, 2004.
Wu, SJ; Tsai JY, Chang SP, Lin DL, Wang SS, Huang SN, Ng LT (2006). Supercritical carbon dioxide extract exhibits enhanced antioxidant and anti-inflammatory activities of Pysalis peruviana. J Ethnopharmacol 108 (3): 407–13
Kolar J., Malbeck J. Levels of the antioxidant melatonin in fruits of edible berry species. Planta Medica 2009 75:9
This past spring I was on a committee to plan events for our local Earth Day celebration. I advocated for our catering to, as much as possible, follow the guidelines taught on this blog, and for our vendors to be locally owned (at least) and organic (whenever possible).
In the process, I came to know Chef Elizabeth, house chef at the Phoenix Downtown Market. She whipped up a delicious chicken/walnut/rosemary salad that was the hit of the party. Chef Elizabeth mentioned that several of our local City Council representatives are frequent patrons of the farmer's market, which I was excited to hear.
I thought it would be fun to contact each of our City Council members to learn more about their thoughts about food and local and organic eating. Our first installment is here, and I will post followup installments as they return.
Michael Nowakowski, representing Phoenix District 7, is a lifelong resident of Phoenix. He holds a Bachelor of Liberal Arts in Religious Studies from Arizona State University. He is married to Delia and is a proud parent of 5 children.
Councilman Nowakowski also is the General Manager of a non-profit radio station, coming from previous work with the Catholic Diocese of Phoenix where he served as Assistant Director of the Office of Youth and Young Adult Ministry. He currently serves on the Downtown and Aviation, Public Safety and Veterans, and Seniors, Youth and Families subcommittees. He also currently chairs the Housing and Neighborhoods subcommittee.
As you can see, Councilman Nowakowski, between his elected position, his radio station, and being the father of a growing brood, has plenty of reasons to not prioritize food. Sound familiar? Let's see what he says about how it really plays out!
LOCAL BUSINESSES
1. Do you have a favorite locally owned restaurant you enjoy patronizing? A favorite item on their menu?
I have many favorite locally-owned restaurants, such as China Chili on 3rd Street, MacAlpine’s on 7th Street, and My Florist on McDowell. The Mac Cheese Burger at MacAlpine’s is one of the best things on their menu and is always a good choice.
2. Do you have any favorite locally owned restaurants in your council district that you'd like us to mention?
My staff have told me that other restaurants they like, such as Carly’s on Roosevelt and Cibo’s on 5th Avenue, and Thaiger on Central are expanding what you can expect from restaurants in Phoenix and where you can find them.
3. When people visit you from out of town, do you have"Arizona Must Eat" experiences you like to share?
A restaurant I believe everyone should visit in Phoenix is Los Dos Molinos on Central and Dobbins. The food is amazing and unique to Phoenix.
LOCAL AND ORGANIC FOOD
4. Do you have a favorite Arizona-grown food?
Arizona green chili peppers are my favorite Arizona-grown food.
5. Have you had a chance to visit the Phoenix Downtown Market? If so, any favorite booths?
I’ve visited the Phoenix Downtown Market many times, and the food vendors always surprise me. I and many people have gone to the market intending to buy raw food, but wind up leaving with a full stomach from the tamales, Italian food and fresh fruit sold alongside what we bring home to prepare.
SOME BRIEF COMMENTS
There's a lot of variety in the listed choices, which means less possibility for losing out on important nutrients. And, clearly, a love of food! I especially love how the Downtown Market started out as a simple shopping excursion for the Nowakowski staff…and has become an enjoyable culinary experience. If you're not enjoying what you eat, you certainly aren't going to care about your choices!
Our legislators are in a position to be creating laws with impact on what we eat at home and in restaurants. I read this New York Times article last night about the food being consumed in Washington, DC, at the table where our health care plan revision is being hammered out. It left me wondering how nutrition could even be considered as an important component of those revisions. So nice to see, at least within our local government, that an appreciation for simple healthful choices and the local vendors working to create better choices that does show up on our representatives' radar.
JUST A FEW NOTES ABOUT CHILI PEPPERS Chili peppers are a wealth of antioxidants! Red chiles contain higher amounts of vitamin C and carotene than yellow and green ones, but all colors of chilis are a good source of most B vitamins, and vitamin B6 in particular. They are very high in potassium and high in magnesium and iron. If you're a regular reader of this blog, these nutrients should sound familiar, since they've all been mentioned as important to maintaining fertlity.
Vegetarian readers take note! The high vitamin C content of chili peppers can help increase the uptake of iron from other ingredients in a meal, such as beans and grains. Sounds like an authentic bean burrito with a side of rice (maybe from the farmer's market?) could be a great Nowakowski choice for dinner tonight!
I went to graduate school in Boulder, Colorado. I loved it there, but I have to admit, it was a place where people seemed to more easily grab onto esoteric, off-the-beaten-path ideas than they did good, solid, evidence based concepts. So when someone introduced me to quinoa, I politely listened and figured it was something I'd only find in a local vegetarian eatery.
But the grain has stayed around, and I've grown to love it. If you have PCOS, quinoa can be a nice carbohydrate to eat because it's very high in protein; one half cup serving has about 12 grams of it! It's also a decent source of manganese, magnesium, iron, tryptophan, and copper, which from time to time appear as potential players in the PCOS picture.
As you can see in the picture, quinoa looks (and it also tastes) a lot like cous-cous. It's very easy to prepare, you simply have to pour boiling water over it and let it sit for a few minutes until it's cooked.
Yesterday I was at Whole Foods and tried one of the pilaf-style salads they often had with quinoa. I also love their quinoa cake, kind of like a veggie burger. It's one of my favorite treats. I have even seen it cooked as a breakfast cereal, with toppings much like you'd put on oatmeal.
Recently, pasta made with quinoa has become available in stores like Whole Foods. I discovered while looking for a photo of the product for this blog post, that you can buy this brand (Ancient Harvest) online at amazon.com.
It's quite convenient and something anyone who's trying to eat more protein and less carbohydrate, but who just doesn't feel satisfied without some kind of starch to round out the dinner plate.
Quinoa is available in most grocery stores…but if you're not finding it, it is also available online. Click here to buy quinoa online
Disclaimer: inCYST does have an associate relationship with amazon.com.
I was asked to clarify some comments I recently made about chia, as they were questioned for their accuracy. I'm all for revisiting and making sure my information is accurate, so here is my response.
First of all, while the information on this blog should be helpful to anyone regardless of whether or not they have PCOS, it IS targeted toward women who have this hormone imbalance. So some of the information I provide is more geared toward their specific nutritional needs and not the apparently healthy population. This should always be kept in mind when reading what I write.
One of the questions about my post was that I stated that taurine is an essential amino acid. There is actually some debate about this. Some experts say no, we can synthesize it. Others call it a conditional amino acid, meaning in some situations it may be essential.
Women with PCOS seem to have something going on in their brain and nervous systems that interferes with everything from mood and appetite regulation to speech and language function. (Simply read the responses to my question last week about the symptoms I listed and you will see what I mean.) Much of the dietary protocol we have developed is actually derived from epilepsy research at Johns Hopkins University, with the premise that calming nervous system excitability makes it easier for the brain and nervous system to function as they should when not under duress. Taurine is an amino acid showing promise as an anti-seizure compound, which makes me wonder whether or not a hyperexcitable brain blows through available taurine much more quickly than a brain that does not have to live under these conditions.
That being said, I am more comfortable with the premise that for the population for whom this blog is written, as well as anyone living with any kind of condition that places stress on the brain (migraines, epilepsy, OCD, anxiety disorder, bipolar disorder, PTSD, schizophrenia, etc.), taurine may actually be an essential amino acid. Research to support my claim still needs to be done, but I am more comfortable being conservative on this one, especially given the responses to last week's questionnaire and the severity of some of the diagnoses I just listed. Better to be safe than sorry.
Secondly, even if the amino acid profile of chia is complete, the total protein content of chia is relatively low. So if we're advocating for a 30% protein diet in a woman who is being advised to consume 1500 calories a day, she is going to need to consume about 113 grams of protein. That translates into your needing, at this protein level, to consume 700 grams of chia per day, just to get your protein needs. That is also 3,430 calories' worth of chia, more than twice your daily calorie needs. And while its amino acid profile is nearly complete, its nutritional profile is not. It contains no vitamin A, vitamin C, vitamin D, vitamin K, thiamine, riboflavin, niacin, vitamin B6, folate, or iron, to name a few.
From an omega-3 standpoint, I did invert the numbers. There is no consistent order by which omega-6 and omega-3 ratios are reported, and though I usually check to be sure I did not flip them, I did not this time. I do apologize for that.
According to http://www.nutritiondata.com/, chia seed contains an omega-6 to omega-3 ratio of 3.03, which is actually quite good.
The caveat is that the omega-3 this food contains is alpha-linolenic acid (ALA), not EPA or DHA. Most omega-3 experts will contend that in the most perfect of conditions conversion of ALA to DHA is at best 5%. Again, the women this blog serves seem to need a much higher level of DHA than average for a variety of reasons. We find that they seem to do best on 1000 mg DHA daily, the level recommended by Dr. Artemis Simopolous for treating depression. Calculated out, if you are depending on chia seed to get all of your omega-3 fatty acids, from ALA through EPA and DHA, you're going to need to consume about 115 grams of chia seeds per day. Just be forewarned.
Bottom line, I actually think chia is a healthy food--as part of a varied diet. I especially think that for vegans reading this blog it can be a great addition to your diet. However, I do not believe in superfoods. There seems to be a trend toward wanting to find one perfect food that has it all. I have yet to find it. It's understandable when we're surrounded by a lot of confusing information and we live in a culture where over 10,000 new products hit the grocery shelves each year (I saw half of them in Anaheim last month and it was overwhelming!) that we'd want to have just a few foods and a small nutritional comfort zone. Unfortunately that is not really how human nutrition works.
This is an especially important philosophy to stick to on this blog, given the fact that we're learning that a very high percentage of the women we're helping have some kind of history of"veganism gone wrong"…in other words, overzealous veganism with a focus on eliminating foods rather than on learning how to eat to be nutritionally complete with no animal products on the menu. We discourage fanaticism and encourage food curiosity and variety!
We were designed to be omnivores and to eat a variety of foods from a variety of sources. I encourage you, rather than arguing for why you should narrow your choices down to feel more comfortable around food, to learn to negotiate a wider variety of foods you are willing to include in your diet.
Gaby AR. Natural approaches to epilepsy. Altern Med Rev. 2007 Mar;12(1):9-24.
There are three reasons you may have a deficiency in your diet.
1. Your dietary choices are not providing you with adequate levels of a nutrient, or are increasing your need for a nutrient.
With PCOS, for example, if you're eating a lot of processed carbohydrates, you're increasing your needs for chromium, which is needed to metabolize carbohydrates. The problem is not really that you're lacking in chromium, but rather that your dietary choices have caused your body to use more chromium than it would lke to.
2. Medications you are taking may be increasing your need for certain nutrients.
Metformin, for example, has been found to increase your need for vitamin B12. If you are using metformin, (especially if you are a vegetarian), you may need to increase your current intake of this vitamin.
3. The disease itself may create its own unique metabolic needs.
For example, some women with PCOS are thought to have a variation in the way their bodies manufacture d-chiro-inositol that can be overridden with supplementation.
But throwing the supplemental kitchen sink at your PCOS is not the answer! There are a few supplements on the market that are"PCOS-friendly" combinations. But they're expensive, and they don't really look at you as an individual. Everyone's PCOS is different. It's going to respond to different treatments. It's important to have a game plan to avoid spending unnecessary money and depriving yourself of the effect you were hoping to have.
Here is my checklist for supplement game planning to be sure you're being a properly scientific detective about the process.
1. Take a look at your diet. Do a diet analysis and see where your most common dietary deficiencies fall. Is it vitamin D? Iron? Omega-3 fats? Is the deficiency caused by your voluntary dietary choices? Then do your best to correct the deficiency with food. This is important for two different reasons:
--You're likely going to need less supplement down the road if the environment you choose to put the supplement in is best able to benefit from having it. --A supplement will never replace good nutrition. Yes, we do know a lot about the biochemistry of PCOS, but that doesn't mean we know everything about it! So you can supplement away based on what is known, and completely be missing the boat with what you need. Foods have lots of things in them we understand. Some of the ways they deliver nutrition and interact with each other, we don't. When you isolate, and separate, until breakfast is a lineup of colored capsules instead of a variety of textures, flavors, colors, and nutrients…
2. Identify what it is that you're trying to change. Better skin? Enhanced ovulation? Improved moods? Research how long it is going to take, with a supplement, to notice that kind of change. When you DO decide to take that supplement…take it consistently enough and long enough so that you can be scientific about how well it's working for you.
3. Identify the dose you're going to need. I cannot emphasize this enough! Even physicians are guilty of this. I'll ask a client how much fish oil she's taking and she knows how many capsules, but not the strength of the capsule or the dose of DHA. And that is what her physician advised her to do. Even if you're using food, you need to have an idea of where you're trying to go, if you're ever going to get there.
4. Add one supplement at a time. If you take one of these multi-component supplements and you kind of feel better, but not all the way there…worse yet, if you take one and have a reaction, you have so many possible culprits to try to identify that sorting through the possibilities is an impossible task. Pick one, dose it correctly, take it long enough to evaluate if it's working or if it's causing trouble, or doing nothing at all…and once you've determined what's happening, then think about whether or not another layer of supplements is necessary.
5. Don't base your dose on what your friend is doing for HER PCOS. Don't recommend to your friend what you're doing for YOUR PCOS. Everyone's situation is different, it is the farthest thing from one size fits all. You may be hurting more than helping.
I'm not anti-supplement at all. I just sense sometimes that it's easier to keep the responsibility for the symptoms outside of yourself if you can position the problem as being a deficiency. Owning that your own food habits may be a significant part of the problem takes a little more humility…even courage…but it may be where the most effective answers lie.
It's the end of summer and the basil plant on my patio is huge. Time for pesto!
Pesto sauce is a great PCOS food. It's based on olive oil, the pine nuts have a healthy omega-6 to omega-3 ratio, garlic has its health benefits we have all heard of. Add some parmesan cheese for calcium and voila! You're there!
Who knew the basil was throwing in its own punch? The oils found in basil leaves have anti-inflammatory activity (remember, PCOS is an inflammatory condition). It's also high in beta-carotene, antioxidants, magnesium, iron, calcium, potassium, and vitamin C.
If you're trying to watch your glycemic index, try quinoa pasta. It's a high protein, low GI grain that is now sold in spaghetti and pasta forms. Pesto also makes a good sandwich spread, a topper for grilled meat, and you can put it on baked potatoes or portabella mushrooms if you're a veggie! I recently found some pesto turkey burgers at Trader Joe's--all they did was mix some pesto sauce in with the turkey meat before making patties…something you can easily replicate at home.
It's easy to find the ready made version in just about any store these days, but it's super easy to make at home. Here is one recipe I found online.
I just returned from the Natural Products West Expo in Anaheim, California. This show is where companies providing products to health food stores, Whole Foods, etc., bring their information and samples to introduce to buyers. I came home with enough trends and food ideas to keep me blogging until next year's conference! It was really exciting to see the many possibilities for people who want to eat healthier but who do not want to sacrifice taste.
One of the trends was snacks from the sea. I wasn't fond of a lot of them, but one I really loved was the toasted seafood snacks made from nori. Nori is the seafood used to wrap sushi with. It's now becoming popular on its own, for its nutritional value, including calcium, magnesium, potassium, zinc, iron, vitamin A, vitamin E, vitamin K, thiamin, riboflavin, niacin, vitamin B6, vitamin B12, folic acid, and vitamin C. There's even a little bit of DHA, the kind of omega-3 that is primarily found in fish. Those are a lot of the things you hear me writing about here. For you vegans out there, take note of the vitamin B12!
Toasted nori is very much like the kale chips many of you told me you are now enjoying. It's very light and probably not something that would cure a case of the munchies, but crumbled onto salad or into a seafood salad, into soup, or on top of a pizza, they would be a great and tasty way to add nutrition to your diet without having to take yet another supplement. I will say that the type of fat is not the one you see us recommend here, but the amount you are likely going to get in the way I envision most of you eating this, it's not going to be the food that makes or breaks your fatty acid balance.
This product is so new the website listed on their package is not even up yet. For those of you who read this down the road, you will eventually be able to learn more at http://www.jayone.com/.
For now though, these nori snacks are available at amazon.com. Here is the order link for the salted flavor., and there is a sweet flavor to try as well.
I almost missed Mark Moody. I had been enjoying myself at a gallery opening hosted at the local After Hours Creative Gallery, featuring the work of local artist friends Gennaro Garcia and Joe Ray. As I stood to leave, I noticed a cowboy on the other side of the beverage table, with a pint of strawberries and a pint of grapes, that he was rolling in something for people to taste.
I strolled over to see what he was doing. Turns out, he was letting people sample mesquite flour he produces from his property in Bouse, Arizona (a town so small even this near-Arizona native had to Mapquest it to find it!).
It didn't take much to get Mark talking about his passion. At his feet was a Native American metate, or grinding stone, that he was using to demonstrate how mesquite beans were traditionally processed into flour. He told me, he found the metate on his property, beneath a mesquite tree, where it was likely used long ago to reap nutrition from the desert.
Mesquite flour has been around for eons, but has only recently caught the attention of consumers. The trees abound in the Sonoran desert. My parents recently brought me some flour they had milled from their own backyard harvest in Tucson. It's a labor-intensive process, which makes it a challenging product to bring to market.
Nutritionally, mesquite flour is high in protein and soluble fibers, which helps to make it low-glycemic. It is also gluten-free. As far as other nutrients, it's a decent source of calcium, magnesium, potassium, iron, and zinc. Its taste is described as nutty, sweet, hints of molasses, caramel, cinnamon…I'll leave it up to you to try. I can tell you I loved the bread I made with it! It does require a bit of adjusting when baking, as I learned with my first loaf of bread. But I've pasted a few tested recipes below to get you started.
New Mexico State University has an interesting summary of some of the compounds in mesquite with potential health benefits. These include from antidepressant to anti-inflammatory to liver protection. I would NOT quit taking any prescribed medications based on this information, but it's interesting to note that nature provides us with many gentle options to medications when we diversify our diets.
Mark shared with me that he had been approached by a major purveyor of unique grains, to provide them mesquite flour to enhance their offerings, but, concerned he wouldn't be able to meet the demand, he turned the offer down. He does want to bring his product to market, but without compromising the business principles that have earned him a fine reputation in Arizona.
In order to honor Mark's commitment to quality, we'll offer his mesquite flours to you when supplies are available. That means if you really want it…no dilly-dallying!
********************************************************************************* Recipes I found at http://www.desertusa.com/ (and adapted slightly to fit with our inCYST recommendations)
MESQUITE CORNBREAD
from Native Peoples Magazine
3/4 C. each of cornmeal and flour 3/8 C. mesquite meal 2 tsp. baking powder 1/2 tsp. each baking soda and salt 1 C. yogurt 1 egg 3 Tbs. honey 3 Tbs. canola oil
MESQUITE ZUCCHINI BREAD
from Martha Darancou Aguirre of Rancho la Inmaculada
1 c mesquite meal (Sonoran) 1/2 c all purpose flour 1/2 c whole wheat flour 1 tsp ground cinnamon 1/2 tsp baking soda 1/4 tsp salt 1/4 tsp ground nutmeg 1 c sugar (experiment to see how little you can get away with!) 1 c Finely shredded unpeeled zucchini 1/4 c chopped nuts 3 eggs 1 c canola oil
Mix flour, cinnamon, baking soda, baking powder, salt, and nutmeg. In another bowl, mix sugar, zucchini, oil, egg and lemon peel. Mix well. Add flour mixture and stir until combined. Stir in nuts. Pour into greased 8x4x2 inch loaf pan. Bake in a 350 degree oven for 55 to 60 minutes or until toothpick inserted near center comes out clean. Cool for 10 minutes. Remove from pan. Cool thoroughly before wrapping.
Combine dry ingredients in medium sized bowl. Combine the wet ingredients and stir into the dry ingredients just until combined. Spread into greased 8 inch by 8 inch pan. Bake 20 — 25 minutes at 350 degrees. For a unique Southwestern kick, add 1 tablespoon chipotle (dried, smoked jalapeno) flakes and 3/4 cup fresh or frozen corn kernels.
And this? Just a little shout out for Joe and Gennaro, who are 100% for me meeting Mark in the first place. It's a collaboration between the two. I've linked to their respective websites above if their creativity catches your eye.
One of the things I love about doing demos at Whole Foods is that they always have great food to sample! This past weekend I learned about baby kiwis. (I am always surprised at how, just about the time I think, at my age, and with my profession, I've encountered every kind of fruit and vegetable there is to eat…that something new pops up in the produce section!)
If you like kiwi fruit, these are the mini version. They're about the size of grapes, but they taste like kiwi fruit. They are very high in vitamin C, and they have a bit of calcium, vitamin A, and iron as well.
They'd be a great snack food to have in the refrigerator--be sure to store them at eye level instead of in the produce bin so you don't forget you have them!
Chromium is a commonly used (or at least recommended) supplement in PCOS. What is it, why is it recommended, and should you be taking it?
Chromium is a metal, just like iron and copper. It's not really needed in large amounts to do its job, which in the body, is to help metabolize sugar and fats.
Some researchers have suggested that chromium supplementation in PCOS can help insulin function. There are two articles in the National Library of Medicine database looking specifically at the use of chromium supplementation in PCOS. One study, using a dose of 200 mcg per day, resulted in improved glucose tolerance but not fertility. The second study bumped the dose up to 1000 micrograms per day, resulting in a 38% better ability to remove glucose from the blood.
BEFORE YOU RUSH OUT AND BUY A YEAR'S SUPPLY…
There are more than a few articles in the very same database connecting chromium picolinate to DNA damage. The earliest one, for someone writing so much about infertility, really caught my eye, as it was entitled, "Chromium(III) picolinate produces chromosome damage in Chinese hamster ovary cells." Another study reported that offspring of pregnant mice who were given chromium picolinate had an increased incidence of skeletal defects.
In the United States, dietary chromium recommendations have actually been LOWERED.
Because this is such a popular supplement recommendation and I'm sure at least some readers will question this, I've put all the references I found at the bottom of this post.
What I did notice was that over time, articles started to appear that countered this finding. I'm not sure if that means that earlier studies were wrong, if study design was manipulated to generate a different outcome, or if nutrition scientists are still trying to figure out how chromium works in the body.
What I know is, there were enough reports of potential toxicity to cause concern, and I do my best not to make recommendations that future research might force me to backpedal on. The entire model of PCOS intervention promoted by inCYST is about preventing oxidative stress and its associated damage. Chromium picolinate was referred to as an oxidative stress agent in more than one of the cited references, so to encourage readers to supplement with it seemed counterproductive.
WHAT TO DO?
First of all, understand what it is that chromium does. The clue lies in the fourth sentence of this post, in which I mentioned that chromium is needed to metabolize sugar and fats. If you're eating less sugar and fat, you need less chromium! So…perhaps one very important thing you can do is create less of a need for chromium by working to reduce your sugar and fat intake. We've talked a lot about strategies for reducing sugar cravings and binge eating, which could be two of your most important chromium-balance strategies.
Know your dietary sources. What you CAN do about the deficiency that previous dietary choices may have created, is to be savvy about what foods naturally contain trace amounts of chromium. These include brewer's yeast, whole grains, liver, bran cereals, potatoes, romaine lettuce, onions, and tomatoes.
Skip the refined foods Part of the reason we may have so much trouble getting chromium in the diet is our love of processed foods. It's especially problematic when we eat a food (such as bread) that is eventually going to require chromium to be metabolized, that has had the chromium processed right out of it.
It's kind of like if your car is running inefficiently. It's blowing through gasoline at a rapid rate. You can keep the car running by putting more and more gasoline in it, or you can get a tuneup to increase your fuel efficiency. Both will work, but one is more likely to cause long term problems.
Lucidi RS, Thyer AC, Easton CA, Holden AE, Schenken RS, Brzyski RG. Effect of chromium supplementation on insulin resistance and ovarian and menstrual cyclicity in women with polycystic ovary syndrome. Fertil Steril. 2005 Dec;84(6):1755-7.
Stearns DM, Wise JP Sr, Patierno SR, Wetterhahn KE. Chromium(III) picolinate produces chromosome damage in Chinese hamster ovary cells. FASEB J. 1995 Dec;9(15):1643-8.
Stearns DM, Belbruno JJ, Wetterhahn KE. A prediction of chromium(III) accumulation in humans from chromium dietary supplements. FASEB J. 1995 Dec;9(15):1650-7. Review.
Bagchi D, Bagchi M, Balmoori J, Ye X, Stohs SJ. Comparative induction of oxidative stress in cultured J774A.1 macrophage cells by chromium picolinate and chromium nicotinate. Eur J Epidemiol. 1998 Sep;14(6):621-6.
Kato I, Vogelman JH, Dilman V, Karkoszka J, Frenkel K, Durr NP, Orentreich N, Toniolo P. Effect of supplementation with chromium picolinate on antibody titers to 5-hydroxymethyl uracil. Chem Res Toxicol. 1999 Jun;12(6):483-7.
Speetjens JK, Collins RA, Vincent JB, Woski SA. The nutritional supplement chromium(III) tris(picolinate) cleaves DNA. Mol Cell Biochem. 2001 Jun;222(1-2):149-58.
Bagchi D, Bagchi M, Stohs SJ. Chromium (VI)-induced oxidative stress, apoptotic cell death and modulation of p53 tumor suppressor gene. Mutat Res. 2002 Jan 15;513(1-2):135-42.
Vincent JB. The potential value and toxicity of chromium picolinate as a nutritional supplement, weight loss agent and muscle development agent. Sports Med. 2003;33(3):213-30.
Bailey MM, Boohaker JG, Sawyer RD, Behling JE, Rasco JF, Jernigan JJ, Hood RD, Vincent JB. Exposure of pregnant mice to chromium picolinate results in skeletal defects in their offspring. Birth Defects Res B Dev Reprod Toxicol. 2006 Jun;77(3):244-9.
Stallings DM, Hepburn DD, Hannah M, Vincent JB, O'Donnell J. Nutritional supplement chromium picolinate generates chromosomal aberrations and impedes progeny development in Drosophila melanogaster. Mutat Res. 2006 Nov 7;610(1-2):101-13. Kim M, Lim JH, Ahn CS, Park K, Kim GT, Kim WT, Pai HS. Mitochondria-associated hexokinases play a role in the control of programmed cell death in Nicotiana benthamiana. Plant Cell. 2006 Sep;18(9):2341-55.
Andersson MA, Petersson Grawé KV, Karlsson OM, Abramsson-Zetterberg LA, Hellman BE. Evaluation of the potential genotoxicity of chromium picolinate in mammalian cells in vivo and in vitro. Food Chem Toxicol. 2007 Jul;45(7):1097-106.
Hininger I, Benaraba R, Osman M, Faure H, Marie Roussel A, Anderson RA. Safety of trivalent chromium complexes: no evidence for DNA damage in human HaCaT keratinocytes. Free Radic Biol Med. 2007 Jun 15;42(12):1759-65.
Bailey MM, Sturdivant J, Jernigan PL, Townsend MB, Bushman J, Ankareddi I, Rasco JF, Hood RD, Vincent JB. Comparison of the potential for developmental toxicity of prenatal exposure to two dietary chromium supplements, chromium picolinate and [Cr3O(O2CCH2CH3)(6(H2O)3]+, in mice. Birth Defects Res B Dev Reprod Toxicol. 2008 Feb;83(1):27-31. Komorowski JR, Greenberg D, Juturu V. Chromium picolinate does not produce chromosome damage. Toxicol In Vitro. 2008 Apr;22(3):819-26.
Komorowski JR, Greenberg D, Juturu V. Chromium picolinate does not produce chromosome damage. Toxicol In Vitro. 2008 Apr;22(3):819-26.
Tan GY, Zheng SS, Zhang MH, Feng JH, Xie P, Bi JM. Study of oxidative damage in growing-finishing pigs with continuous excess dietary chromium picolinate intake. Biol Trace Elem Res. 2008 Winter;126(1-3):129-40.
Tan GY, Bi JM, Zhang MH, Feng JH, Xie P, Zheng SS. Effects of chromium picolinate on oxidative damage in primary piglet hepatocytes. Biol Trace Elem Res. 2008 Dec;126 Suppl 1:S69-79.
Hazelnuts have always been around my house. When I was a little girl we even had a dog who knew how to crack them open and enjoy the kernel inside! They're a common ingredient in holiday cooking, which has me thinking of hazelnuts a lot right now.
Hazelnuts are not as commonly known in the United States as other nuts, but they are a great PCOS-friendly food to become acquainted with. Hazelnuts are very high in monounsaturated fatty acids, putting them in a category similar to macadamia nuts, olives, and avocadoes.
In addition, they are a good source of iron, calcium, zinc, and potassium.
You can enjoy them the way Coco used to, simply cracking them open and eating them, or you can grind them into powder to use in baked goods, breading for fish and poultry, and salad dressings…anywhere you might use ground flaxseeds. (I like the way my coffee tastes after I've ground hazelnuts then coffee in my coffee grinder!)
Here's a great recipe for hazelnut pad thai from the Hazelnut Council. To make it even more PCOS friendly, try it with Shirataki Noodles and use either hazelnut oil or canola oil for cooking.
I live in a part of the country where palm trees are commonplace. I recently moved to a part of town where date farms used to fill the space. And it's not uncommon this time of year, to see fruit and yogurt stands advertising"date shakes".
I finally decided to learn more about the nutritional value of dates, and learned that they are one of the few food sources of choline. Choline is a building block for acetylcholine, a neurotransmitter that is very important for memory function. Many Alzheimer's medications are designed to help enhance acetylcholine metabolism.
One of the lesser known symptoms of PCOS is memory/concentration trouble and"brain fog". Diabetes and Alzheimer's disease have a strong metabolic connection. So it seems that women with a predisposition to diabetes should be paying attention to ways to get choline into their diet.
In addition, dates are a good source of fiber, iron, B vitamins, potassium, and magnesium.
And this one is fun! I'm giving you a healthy version of our local date shake to try, a banana-date smoothie.
Ingredients 1 cup low-fat plain yogurt 1/2 cup skim milk, 1% is fine too 1/2 cup dates, fresh, pitted and chopped 2 bananas, sliced 8 ice cubes Directions Place everything in blender and blend until the ice cubes are well incorporated. Serve! Source: www.recipezaar.com
If you are in Phoenix, this coming weekend is a date harvesting event on the Arizona State University Campus, which will include a lesson on harvesting, a cooking demonstration, and some tasting. Click here for more information.
Between the smoothie recipe and the cooking demo, here's hoping you remember to eat your dates…and in the process, encounter a few dates to remember!
Many of you remember Amber, who had been recording her journey with us here and who helped us out with a segment for ABC-LA. Well, since that time, she has gone back to culinary school. (Go Girl!) She recently shared a report that she wrote about quinoa, and has agreed to let me post it as a guest blog. So excited to see someone with PCOS working in a place where she can have a significant impact!
This ancient grain has many nutritional properties, as it also possesses many universal uses as stated by, Daniel Fairbanks, Ph. D., a professor of plant and animal sciences at Brigham Young University.
“It has about twice the protein of regular cereal grains, fewer carbohydrates, and even a dose of healthy fats.”(D.Fairbanks)
Plus"it is considered a 'complete' protein, which means that, like meat, eggs, and dairy, it packs all of the essential amino acids your body needs to build muscle.”(Matt Goulding Men’s Health 2007)
Despite its many qualities, until recently, the last fifteen years or so, it has not been a popularly widespread grain. “It has been cultivated in the South American Andes from around 3000 B.C.” (K. Railey) and is claimed to be a staple food, like corn, or rice. “Quinoa is not specifically a true grain, but rather a seed of the Chenopodium or sometimes called the Goosefoot plant.” (D. Johnson, S. Ward) What classifies this as a grain is its culinary use, or the cooking technique used to prepare it. “The Incas believe quinoa to be a sacred grain, planting it each year is done first by the chief with a solid gold shovel.” (K. Railey)
Quinoa grows best in cool arid climates at higher elevations. The plant grows six to eight feet in height and has several angled branches; the flower produces clusters of seeds at the end of a stalk. The greens of the plant resemble that of a goose’s foot, hence the name"goosefoot," and are edible, similar to spinach greens. The seeds or quinoa, are very small, only about a quarter of the size of one grain of rice. They vary in color they can be red, brown, white, or pink and have a nutty flavor when properly cooked.
Attempting to cook the quinoa for the first time it became clear that this little seed is relatively unique in such a way, that when cooking it, the seed’s outer casing peels outward forming into a tail shape. The grain itself is a lot like rice, but the tail creates a crunchy and unique texture. Upon further research of this super grain, I became aware that “the seed when picked has a resin like coating; called saponin” (botanical.com) that rinses off easily. This outer resin'like “coating is of use as a detergent and a topical antiseptic in South America.” (K. Railey)
“The protein in quinoa about 12% to 18% about one cup a day could provide you with the proper amount of protein daily.” (D. Fairbanks) It also contains calcium, and iron and a substantial amount of vitamin E, and several of vitamin B complex, however it does contain a 6% to 7% o fat ratio (considered healthy fats). It has lower sodium content; it contains albumen, is gluten-free and it contains eight essential amino acids. Other grains come close to containing as much protein as that of quinoa but it is only about half the protein levels.
In conclusion, in my research of quinoa, I have found that it truly lives up to its superior qualities in that it has amazing protein levels, vitamin complex, and amino acids all packed into a rather small package. I love that you can use the whole plant, not just the seed and that it possesses medicinal qualities. It has replaced rice, and flour in my home due to its many benefits, and its universal cooking techniques. Since it contains higher amounts of fat and oil, it is necessary to store quinoa, in glass jars in the refrigerator in seed form it can store for up to one year, flour about three months. This super grain can be found at local health food stores, and on – line.
Recipe courtesy of epicurious.com
Yield: Makes 4 servings Active Time: 5 minutes Total Time: 30 minutes
Ingredients: 1 cup quinoa (all red or a mix of red, white, or black) 1 1/2 cups water 2 cinnamon sticks 1/4 teaspoon salt
Accompaniments: Broken or chopped walnuts, pure maple syrup or honey, milk, and flaky sea salt
Wash quinoa in several changes of water in a bowl, rubbing grains and letting them settle before pouring off water (if quinoa does not settle, drain in a large fine-mesh sieve after each rinse), until water is clear. Drain washed quinoa well in a large fine-mesh sieve. Combine all ingredients in a heavy medium saucepan and bring to a boil, covered. Reduce heat to low and cook, covered, until water is absorbed and quinoa is tender, about 20 minutes. Remove pan from heat and let stand, covered, 5 minutes. Fluff with a fork and keep covered to keep warm. Remove cinnamon sticks. Divide quinoa among bowls and top with walnuts, maple syrup or honey, milk, and sea salt.
Bibliography
http://www.botanical.com/botanical/mgmh/c/chenop53.html. (2012, March 7). Retrieved March 7, 2012, from http://www.botanical.com: http://www.botanical.com/botanical/mgmh/c/chenop53.html
http://www.menshealth.com. (2012, March 6). Retrieved March 6, 2012, from http://www.menshealth.com: http://www.menshealth.com/nutrition/quinoa
Johnson, Duane L. and Ward, Sarah M."Quinoa". (2012, March 7). http://www.hort.perdue.edu/newcrop/proceedings1993/v2-222.html. Retrieved March 7, 2012, from http://www.hort.perdue.edu: http://www.hort.perdue.edu/newcrop/proceedings1993/v2-222.html
Railey, K. (2012, March 8). http://www.chetday.com. Retrieved March 2, 2012, from http://www.chetday.com: http://www.chetday.com/quinoa.html
www.epicurious.com. (2012, March 7). Retrieved March 7, 2012, from www.epicurious.com: http://www.epicurious.com:80/recipes/food/Cinnamon-Scented-Breakfast-Quinoa
I love to promote kale in my Whole Foods classes. It has omega-3's, trytophan (building block for serotonin), magnesium, iron, calcium, copper, and zinc, to name a few. It's also a member of the Brassica family, that cancer-fighting clan with more popular cousins named garlic, broccoli, cabbage, and brussels sprouts.
But I always get the same response (see deer in the headlights graphic). I know what's pumping through those brains…"Kale? Isn't that the pretty curly stuff lining the fruit and veggie platter? You can eat that?"
Yes, you can…and should…eat kale.
Here's a trick for you kale virgins, if you're not quite up to the task. Next time you make a smoothie, of any flavor, throw in a handful of kale. You won't even taste it. You can also throw it into your juicer.
If you want to actually taste kale, your next best step is to head to your nearest Whole Foods and try the kale salad which is a staple in their ready-to-eat case. That's how kale is supposed to taste, and according to those who have been on my Whole Foods tours who are encouraged to try the salad, it's pretty good!
Here are some kale recipes for those of you who did so well with steps one and two that you're ready to strike out into the Adventurous World of Kale.
I just love this veggie. You can eat it raw, steam it to go with your favorite fish, saute it and add it to your breakfast omelet, or marinate it in your favorite vinaigrette. If you're grilling your fish, you can put the aspargus out there just before serving time and cook it that way. One of my good friends taught me to cook asparagus in the microwave--just cover it with a paper towel and zap it for a very short time. So easy you'll wonder why you ever thought vegetables are high maintenance.
If that doesn't inspire you, here are 230 more ideas that hopefully will! http://allrecipes.com/Recipes/Everyday-Cooking/Spring/Asparagus/Main.aspx
And did you know asparagus is a decent source of folic acid…which you need lots of if you're even thinking of getting pregnant? It also contains iron, something women can have a hard time getting into their diet.
My mom loves white asparagus, which in her native Germany is called"Spargel". It's a little harder to find here in the United States…but if you have a chance to try it you won't be disappointed. It's essentially a"blond" or"albino" asparagus, grown covered in soil to prevent photosynthesis, resulting in a less bitter version.
Next time you're in the grocery store I hope you think of this post and bring some home for yourself!
I've been getting a lot of questions about juicing lately, so it's clearly a popular trend right now. I love the fact that juicing gets more vegetables into people who normally wouldn't get them. However, there are some important things to know about juicing if your intent is to use it for a healthier diet.
1. Juice contains calories! Ounce for ounce, juice and soda are similar calorie-wise. 8 ounces of either is about 120 calories. Some of the sweeter juices are even more calorically dense. Don't get caught up in the false assumption that because it's juice, it's lower in calories, or that unlimited quantities are permissible.
2. When you juice your vegetables, you remove the fiber. In researching this blog post, I learned that many juicer companies actually sell this point, claiming that without the fiber, the nutrients that are left are more easily absorbed. The fiber itself is an important nutrient! Especially if you're someone who has trouble regulating energy or blood glucose levels. If you're counting on your juice as your source of all of your vegetables, you could be cutting yourself short on fiber.
3. If carrots are what you're juicing, be aware that you can overdose on vitamin A. I've seen this actually happen, it's not just a myth. If the pads of your hands and feet start to get an orange-ish tinge, and you've recently fallen in love with juicing carrots, you might want to think about the connection. Be sure to vary your juice ingredients.
4. Spinach, another common vegetable to juice, eaten in high quantities, is high in oxalates. This compound can prevent the absorption of iron, calcium, and magnesium. It can also promote the development of kidney stones. Oxalates leach out of spinach when it is cooked, but if you're using the juicer for convenience, this extra step may not be useful. Other foods high in oxalates, in case you're using them in your juicer, include rhubarb, beets and sorrel.
5. Juice contains little to no protein. You may find that when you switch to a juice-heavy diet, your craving for sweets increases. What I recommend to people who ask about juicing, is to make a smaller amount of juice and blend it in with milk, yogurt, or protein powder. I actually like to use 1 cup of plain yogurt, a ripe banana, one other piece of a different fruit, plus a handful of veggies and some ground flaxseed. I always vary the fruit and the vegetable to be sure I don't overload on any one food. And I keep the fiber and protein in my breakfast.
If you make those simple adjustments, the possibilities and combinations are endless. Enjoy!
A couple of weeks ago, my friend Kate attended my vegetarian eating class. She mentioned that she has been eating the broccoli leaves from the broccoli plants in her garden. Tonight she gave me a bag from that garden to experiment with in my kitchen.
I learned while researching, that broccoli leaves are actually higher in beta-carotene than any other part of the broccoli! They are also a nice source of thiamin, niacin, pantothenic acid, calcium, iron, selenium, vitamin C, riboflavin, vitamin B6, folate, magnesium, phosphorus, potassium, and manganese.
Most chefs writing about broccoli leaves suggest that they are similar to collard greens as far as their cooking characteristics. Here's a sample recipe (scroll to the bottom of the post).
Kate told me they work well in making chips similar to kale chips. That's what I'm going to experiment with tomorrow. I'll update with a report on how they turned out!
Local colleague Greg Peterson will be on the radio show tomorroww to talk about his urban farm and how he uses it to inspire other city dwellers to grow their own food. Greg and I had a nice chat recently about the therapy that a garden provides. It's not just about the food!
Be sure to tune in at www.blogtalkradio.com/incystforhormones at noon Eastern time, or check in the archives to hear the recording.
I know my time in Kate's garden tonight was so much fun! She showed me and our friend Ivonne her peppers, artichokes, lemon tree, and squash. We cut open a lemon, dipped the slices in sugar, and ate them just like that! It was fun to bond over simple pleasures and I could tell Kate enjoys heading to her garden for a bit of quiet time as well as some great tasty eats.
BTW…the amount of sugar we used for a few lemon slices…was probably far less than many of you habitually use in your coffee or get in a soda. It was truly tasty, like eating lemonade!
