Foods You Should be Eating - Pumpkin Seeds

Good Morning!!  Most every seed that is edible is really a "super food." All the nutrition needed to transform that seed into a plant, tree, or bush is contained in that tiny package.  Which means there are high concentrations of your most vital nutrients.  However, many people pour on the salt when it comes to seeds - sunflower seeds, pumpkin seeds, sesame seeds, flax seed, hemp seed, quinoa, and chia seeds are the most common - this reduces the amount of seeds that can be consumed at one time and dramatically raises your salt intake.  Try adding some cayenne, or some other herbs to gain some additional flavor instead of the salt.

Pumpkin seeds have a high fat content resulting in high caloric count - however they also have MUFA (mono-unsaturated fatty acid) that reduce your LDL count - a good thing.  In addition, all seeds are high in fiber which aids in digestion and digestive / intestinal health.  Your roughage / fiber based foods expand in the digestive tract and absorb a good amount of your toxins on their way out, they also grab much of the food that has not found its way out of your digestive tract... all very good things. 

If you are one that has a hard time going to sleep - we have discussed some things you must be doing to ensure your body begins to prepare for sleep (lower lights, turn down music / TV volume, snuggle up in a blanket, drink hot tea) in addition eating foods that have tryptophan in them will also help quiet the mind.  Tryptophan also is a natural depression fighter.  Pumpkin seeds are a good source of tryptophan.  They are also a good source of B complex, vitamin A, vitamin E, and a whole host of minerals - iron, manganese, magnesium, copper, potassium, calcium, zinc, and selenium.

As a disease fighter - ovarian, prostate cancers, and kidney disease are all diseases that are fought with pumpkin seeds.  They help dissolve gall stones and lower cholesterol levels.  They are beneficial for healthy hair, skin, and nails.  Pumpkin seeds are an anti-inflammatory. 

Recommended reading: http://www.whfoods.com/genpage.php?tname=foodspice&dbid=82
Recipes: http://allrecipes.com/Recipes/Holidays-and-Events/Halloween/Pumpkin-Seeds/Top.aspx

Blessings... E

Foods You Should be Eating - Spirulina

Spirulina is a blue-green algae that is very high in many nutrients and while it is little known to the majority of the meat eating world, it is very well known in the vegan / vegetarian / pescatarian and naturopath worlds... don't let the fact that it is an "algae" put you off... let's start with the stats and move on to the good stuff... take a walk with me..

Spirulina is a fresh water bacteria that has some impressive numbers attached to it... it is 60% protein.  When compared to meat's 27% and soy's 34% it translates to a WOW for those that want to transition away from meat.  Asian countries add Spirulina to their feed to help naturally increase the bulk of their cattle.  Beyond protein there are many additional mineral benefits - iron, manganese, beta carotene, and calcium among them. 

Some additional medical / dietary benefits for you to consider.  The Japanese use Spriulina more than any other country because of the high nutritional value.  Some researchers in Japan have found that it helps diabetics control their cravings and decrease their insulin intake.  Many people use Spirulina to help maintain a healthy weight.  It has been used to fight hay fever, inflammation caused by arthritis, reduces bad cholesterol levels, and helps remove heavy metals and toxins from the body.  In short it is an excellent anti-aging food source.  Another benefit is that it is easily digested and absorbed into the body.  It is great for your heart health, digestive health, immune health, etc...

Recommended reading: http://www.naturalnews.com/031779_spirulina_radiation.html
Recommended reading: http://www.herbwisdom.com/herb-spirulina.html

But you say... it is still algae... Yes it is.  But there are many ways to eat and drink it that will make it much more palatable.  So, the first question is... Where do I get it?  I get mine from my natural health food store - but you can get it online as well.  http://www.iherb.com/ has a good supply of different brands and types.  You can use the powder in so many different ways.... There is a juice drink from naked that is high in spirulina - Green Machine... if you read the ingredients you probably wouldn't pick it up and try it.. but it is rather good.  Just make sure you get one that is fresh.

Recipes: http://spirulina.org.uk/recipes.htm
More recipes: http://www.spirulina.co.nz/recipeMain.htm
More recipes: http://www.growing-algae.com/spirulina-recipes.html

The most common way of adding Spirulina to your diet is through smoothies... but don't stop there.  Add a little bit to anything that has green foods in them.. and even some that don't... anything that is cooked... experiment and enjoy!! 

Blessings... E

"The Finer Side of Fennel"

Fennel has never been a part of the menu for my family.  Why?  I have no idea.  I have never had any good recipes to test out with it... so when I found an article and a recipe in Environmental Nutrition's February 2011 paper (http://www.environmentalnutrition.com/) I thought I would give it a shot. 

So a little history of fennel.  Fennel is a native plant of the middle east / Mediterranean.  In Greek history it has been used to increase courage before a battle, ward off evil spirits, stave off hunger, cure bad breath, and help cure digestive ailments.  It is said to have been a gift from the gods to bring knowledge to man.

Fennel is in the same family as dill, parsley, and cumin.  All parts of the Fennel plant can be used - seed, root, stalk, and leaves (dill-like).  You have a fresh stalk if the stalk and bulb are white and firm, it carries a light licorice scent, and it shows no sign of flowering.  Fennel (1 cup) has 11% of the DV for dietary fiber, 10% for potassium, 8% for manganese, and 6% for folate (B9). It is also high in Vitamin C and antioxidants.  The bulb is primarily used for salads and sandwiches.  When cooked the bulb is usually paired with seafood, fish, or veal.  The stalk and leaves are added soups and stews. 

Radicchio, Pear and Fennel Salad with Anise Orange Dressing
Serves 6

DRESSING
1/2 C fresh squeezed orange juice
2/3 C clear honey
1 tsp fennel seeds, coarsely ground
1/4 tsp fresh ground pepper
1/2 C extra virgin olive oil
SALAD
1 fennel bulb with fronds (1 1/4lbs) quartered lengthwise
2 organic d'anjou pears
1 3/4 lbs radicchio (2 medium heads), thinly sliced

Dressing: whisk together all dressing ingredients until well combined.

Salad: tear enough fennel fronds into small sprigs to measure 1/2 cup.  Trim fennel stalks flush with bulb and discard stalks.  Cut out and discard core of bulb.  Then cut bulb lengthwise into think strips.  Core pears, then julienne into 3" long matchsticks.  Combine fennel strips and fronds with the pears, radicchio, and dressing.  Toss well. 

Nutritional information per serving: 140 calories, 1g protein, 14g carbohydrates, 9g fat, 27mg sodium, 4g dietary fiber.

Enjoy!!  E