Tag: anti-inflammatory

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The 52 New Foods Challenge – Cucumbers

I have always loved cucumbers. I find their crunchy texture and mild and refreshing flavor irresistible. It always baffles me that there are people out there that don’t like them (ahem…you know who you are ;-). I’m a HUGE fan of pickles (I’ll thank my Essenmacher roots for that!) and I love cucumbers on salads (green salads, pasta salads, etc.). I’ve also had refreshing cucumber waters and cucumber cocktails. Je
nnifer Tyler Lee also recommends Asian cucumber salad, minty cucumber salad, and cucumber tea sandwiches. All of which sound great!

Food Facts:

  • Seventy percent of the US pickle crop is made into pickles.
  • Cucumbers are composed mostly of water, making them a very refreshing option during summer.
  • The flesh contains vitamins A and C and folic acid, while the skin is rich in fiber and contains the minerals silica, potassium, magnesium, and molybdenum. [My thoughts on peeling vegetables: peeling them is just extra work AND it takes away vital nutrients, so no thanks.]
  • Good source of vitamin K and B5, phosphorous, copper, and manganese.
  •  Cucumbers belong to the same family as melons, summer squash, and winter squash.
  • Have high antioxidant and anti-inflammatory properties.
  • Are a good source of flavonoids, lignans, and triterpenes.

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, and whfoods.com.

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The 52 New Foods Challenge – Basil

While working at the Campbell Farmer’s Market, basil was always a top seller for Tomatero. Tomatoes, strawberries, and basil always brought folks to the booth. In fact, one of my coworkers would often wave some basil through the air to release the scent to help lure them in like Yogi Bear. I love basil. I like making traditional caprese salads, basil pesto, and my awesome sister-in-law Amy, makes a watermelon caprese salad (watermelon subs nicely for tomatoes for those avoiding nightshades). Jennifer Tyler Lee suggests trying a nut free pesto – using sunflower seeds or adding fresh peaches and basil to ice cream! YUMMMY! What’s your favorite use for basil?

Food Facts:

  • Sweet basil is the variety that we typically eat, however Holy basil or tulsi is a variety that is coveted for its medicinal purposes and is native to India.
  • Excellent source of vitamins A, K, and C and maganese.
  • It is rich in antioxidants, especially carotenoids.
  • Basil’s essential oils are antifungal and antimicrobial and have been shown to inhibit the growth of bacteria and fungi.
  • It is also an anti-inflammatory and can be used to support conditions where inflammation is a factor.
  • Basil should be stored with stems in a glass of water on the counter. Putting basil in the fridge turns it black.
  • There are more than 60 varieties of basil.
  • It belongs to the mint family.
  • Some of the major medicinal uses include: digestive support, a mild sedative, headache relief, kidney support, poor circulation, and intestinal spasms.

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard.

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The 52 New Foods Challenge – Salmon

Salmon is my most favorite fish. I’ve loved it since I was a kid. My uncle John would go out fishing and always bring home plenty of salmon to share. Often, he would smoke the salmon and this was my very favorite treat. It’s like I had arrived in healthy heaven. Today it is still my favorite, along with halibut.

Jennifer Tyler Lee suggests a sesame crusted salmon, which sounds delicious. She also suggests a recipe for crispy salmon chips (salmon skin) which intrigues me!

Planked Alaskan salmon and asparagus

Food Facts:

  • Always opt for wild salmon. Its nutrient values are far superior to that of farmed salmon. Wild salmon has 20% higher protein content and 20% lower fat content as compared to farmed salmon.
  • The chinook and sockeye varieties of salmon are fattier than ono, pink, and chum.
  • Salmon is a great source of potassium, selenium, niacin, phosphorus, thiamine, folate, riboflavin, and magnesium, and vitamins B5, B6, B12, C, and E.
  • Great source of protein and omega-3 fatty acids.
  • Wild salmon has a healthy ratio of omega-3 to omega-6 fats.
  • Cold-water fish, like salmon, have been shown to protect against heart disease, alzheimer’s disease, and many types of cancer.
  • Salmon is good for combatting inflammation.
  • It has also been shown to help prevent against depression.
  • It is a great protein source for detoxification of the liver. [aka Love your liver with salmon.]

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard.

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The 52 New Foods Challenge – Sunflower Butter

Sunflower butter or sunbutter is a great option for those that are allergic to nuts but can tolerate seeds. It has a great peanut-y flavor. As with all nuts and seeds, I recommend opting for organic because fat is where the toxins (herbicides) are stored. I also generally recommend raw nuts and seeds because roasting can damage the fragile fats and is often used to hide the rancidity of nuts and seeds. Nuts and seeds have a season when they are fresh, just like all fruits and veggies. Choosing raw allows you to know that the nuts and seeds are still fresh. Although, raw and organic nut butters are CRAZY expensive (like $12-$25 for a fairly small jar). You can certainly make your own. Add the nuts or seeds to a food processor and turn it on. Once they become the right consistency, turn off and store in a jar (in the fridge to slow the oxidation process). Some people add salt, sugar, or oil to it. Feel free to experiment away!

Jennifer Tyler Lee, like many parents, was looking for a nut-free alternative for her children while at school. She suggests using it as you would peanut butter…ants on a log and apple slices dipped in sunbutter. She also suggests a no bake snack called Bitty Bites. I would obviously sub out the whole wheat flour for a grain-free option like cassava flour.

OLYMPUS DIGITAL CAMERAFood Facts:

  • Good source of vitamins B1, B5, B6, and E, folate, selenium, manganese, phosphorus, copper, zinc, potassium, magnesium, iron, and protein.
  • Sunflower seeds contain phytochemicals, especially phytosterols, which can help to lower blood cholesterol.
  • They are a great source of monounsaturated fats (24 grams per 1/3 cup serving).
  • Sunflower seeds also contain arginine an essential amino acid that is important during periods of growth.
  • Contain heart healthy compounds.
  • Have been shown to be anti-inflammatory, anticancer, and antiallergenic.

From The 52 New Foods Challenge: A Family Cooking Adventure for Each Week of the Year, with 150 Recipes by Jennifer Tyler Lee, Encyclopedia of Healing Foods by Michael Murray, Joseph Pizzorno, and Lara Pizzorno, and Superfoods: The Healthiest Foods on the Planet by Tonia Reinhard.