Tag: prebiotic fiber

Posted on

The 52 New Foods Challenge – Artichokes

Boy! It has been waaayyyy too long since I blogged last! But I am nearly done with blogging about The 52 New Foods Challenge, so even though it’s Winter now and these foods are from the Fall portion of the book, I’m just going to finish up! PLUS, here in Northern California (where the self-proclaimed Artichoke Capital of the World is located) artichokes are in season in March, April, and May, so I feel like it’s okay that we’re talking artichokes in February.

Jennifer Tyler Lee suggests grilling artichokes or steaming them with lemon butter. Honestly, I don’t really get artichokes. I’d like to get them, but I don’t. As a kid, I thought they were weird and avoided them like the plague. As a grown up, I’ve only had them a handful of times because I’m really sure that I’m doing it wrong. Am I supposed to be getting some meat off of these leaves?!?!? I think they taste fine, so I’m willing to keep trying them, but I’m still baffled.

Food Facts:

  • Native to Northern Africa.
  • We eat “… the leaflike bracts of the unopened flower” (Robinson, p.196, 2013).
  • Artichokes have been used historically for their liver protective properties. Recent studies have found that artichokes contain silymarin and cynarin, both liver protective compounds.
  • Artichokes have a higher ORAC (Oxygen Radical Absorbance Capacity – a measure of antioxidant capacity) value than any other modern fruit and vegetable.
  • A rich source of inulin, a prebiotic fiber that helps to feed the probiotic colony in the gut.
  • Good source of fiber.
  • The Globe/French artichoke is the most nutrient dense variety.
  • In order to get the maximum nutrition from artichokes, they should be eaten as closet to harvesting as possible due to their high respiration rate.
  • To pick a fresh artichoke
    • Rub two together and they should squeak.
    • It should feel firm when you squeeze it.
  • Boiling artichokes is a great way to prepare them because it increases their antioxidant levels.
  • Steaming artichokes is the BEST way to prepare them – you get three times the antioxidant levels of boiled artichokes.
  • Good source of vitamins K and C, folate, potassium, lutein, niacin, riboflavin, and iron.

Sources:

Eating on the Wild Side by Jo Robinson, Superfoods by Tonia Reinhard, and The 52 New Foods Challenge by Jennifer Tyler Lee.

 

Posted on

The 52 New Foods Challenge – Asparagus

The 52 New Foods Challenge Food of the Week: Asparagus

The first spring food for our challenge! (That puts me at least a couple week behind!) Jennifer Tyler Lee suggests roasting asparagus or adding them to a frittata. A couple of weeks ago, when I found them at my favorite vendor at my local farmers market for the first time this season, I decided to make cream of asparagus soup. The recipe I had called for heavy cream, but I decided to paleo-ify it by using cashew cream instead. It was great! I’ll be making it again!

Food Facts:

  • The season generally starts in March and only is a few months long, so I rarely buy asparagus after spring is over
  • Asparagus is best cooked and served as soon as it is harvested, so growing your own is highly recommended. When purchased from the farmers market or store, cook within a few days
  • Shorter spears are up to ten times sweeter than spears that are 10+ inches long
  • Cooked asparagus is more nutritious than raw and steaming is the most nutritious way to cook it
  • Purple asparagus is more nutritious than green asparagus
  • Member of the lily family
  • Good source of vitamins A, C, and K, and potassium, folate, thiamine, riboflavin, manganese, and copper
  • Good source of fiber
  • Includes antioxidants lutein and beta-carotene
  • Considered to be a good prebiotic. Our digestive systems are home to billions of bacteria (when they are functioning well, that is) and the bacteria colony needs to prebiotics to thrive
  • Because of their high fiber content, they help to lower cholesterol
  • Asparagus has been shown to suppress the growth of liver cancer cell

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

Photo Credit: Luv Kreativ Photography https://www.instagram.com/luvkreativ/?hl=en