Topic: Food as medicine

[tangerine dream]

Our food should be our medicine and our medicine should be our food.

--Hippocrates

When it comes to eating, most of us are creatures of habit. Even when numerous studies point to foods that are full of valuable health-enhancing nutrients, we still sometimes resist adding them to our daily diet. Often  our excuse is that we simply don’t know how to prepare them or incorporate them into meals or we can't find them in our local stores.

Here are Five foods Super-nutritious foods you can easily add to your diet.

Greek yogurt
Quinoa
Nut Butters
Flax seed
Dried fruits

When I come back,  some easy ways to add these foods, nature's medicines to your diet.

[tangerine dream]

Greek Yogurt:

Yogurt is known for its many health benefits; live active cultures have been known to aid with ulcers, strengthen the immune system, reduce the occurrence of yeast infections and fight against food-poisoning causing bacteria such as Salmonella.  Another benefit of yogurt is that it gives your body valuable nutrients such as calcium, protein, and vitamin B2 (riboflavin) and B12.


Once more of a specialty product, Greek yogurt is now easily found in most grocery stores. Unlike regular yogurt, the Greek-style version sits in its bowl like a puffy cloud because its watery whey content has been strained. It’s more expensive than regular yogurt, but also thicker and creamier. Beyond appearances, the nutritional content is impressive too.

“Greek-style yogurt is higher in protein than the regular variety,” says Jonny Bowden, author of “The Healthiest Foods on Earth.” One commercially available full-fat product lists 15 grams of protein for a one-cup serving, and its 2 percent-fat version lists 19 grams. With studies touting the value of a high protein breakfast, Greek yogurt is a great way to start the day. “Eating protein in the morning keeps you satisfied and cuts down your urge to overeat during the rest of the day, and Greek-style yogurt is a fast way to get it,” says Bowden.

It’s a great alternative to eggs in the morning for a yummy kick start. Greek yogurt has a tart taste so flavouring it with berries, uncooked oatmeal, some nuts and ground flaxseed is a delcious and easy breakfast treat.   Or try adding some raisins, shredded carrots and shredded coconut for a delicious and good for you snack. 

In keeping with Middle Eastern and South Asian culinary traditions, this heavier, non-runny yogurt is also a great addition to main meals. Because the consistency is so similar, you can replace that dollop of sour cream with nonfat Greek yogurt, and add a spoonful to borscht and other soups, and even chicken recipes. It's also a perfect substitute for milk and butter in recipes. And the full-fat version is so rich that, with a handful of walnuts and honey, you won’t miss ice cream at dessert. But the full-fat verion is higher in calories than non-fat (about 320 calories vs. 120 calories per 8 ounces), so watch your portion sizes.   


People who are moderately lactose intolerant can often digest yogurt without a problem. The process of turning milk into yogurt transforms the lactose into lactic acid, which means your body doesn't have to process the sugars in the original milk product.

Even better, yogurt can be eaten in a variety of different ways. You can even make a delicious smoothie with some yogurt and your favourite fruits.

[Jahn]

Well I do not know why the label is "Greek" yogurt add some more vitality. We have yogurts here in 15 different forms and it does not differ much from our sour milk products, where some use the R* or A bacterias and a few others to increase the beneficial impact. *Reuteri and Acidophilous is more resistent to the stomach acid and can therefore easier add to the intestinal flora.

There is a price difference here too, while the simplest forms of sour milk goes for about a dollar, the more efficient, including some yoghurts cost twice as much, about 2 USD or a bit more. These yoghurts can be used after cure of antibiotics with the aim to fast gain a new culture in the system.

The Greek product




A standard yogurt


An expensive sour milk

[tangerine dream]

I love the look of your packaging Jamir!
Here's what our yogurt typically looks like:



I think the difference between our regular yogurt and the greek style is that the greek is a lot richer, more fat and protein than regular yogurt.  I wonder if the yogurt where you are is closer in style to Greek yogurt than our americanized yogurt is.

[tangerine dream]

Quinoa

Quinoa (pronounced /ˈkinwɑ/ KEEN-wah)   is a species of goosefoot (Chenopodium) grown as a crop primarily for its edible seeds. It is a pseudocereal rather than a true cereal as it is not a grass. Its leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is currently limited.

The Incas, who held the crop to be sacred, referred to quinoa as "chisaya mama" or "mother of all grains", and it was the Inca emperor who would traditionally sow the first seeds of the season using 'golden implements'. During the European conquest of South America quinoa was scorned by the Spanish colonists as "food for Indians," and even actively suppressed, due to its status within indigenous non-Christian ceremonies.

Quinoa is considered by many Jews to be kosher for Passover, if properly processed.

Although not a common item in most kitchens today, quinoa is an amino acid-rich (protein) seed that has a fluffy, creamy, slightly crunchy texture and a somewhat nutty flavor when cooked. Quinoa is available in your local health food stores throughout the year.

Most commonly considered a grain, quinoa is actually a relative of leafy green vegetables like spinach and Swiss chard.

A recently rediscovered ancient "grain" native to South America, quinoa was once called "the gold of the Incas," who recognized its value in increasing the stamina of their warriors. Not only is quinoa high in protein, but the protein it supplies is complete protein, meaning that it includes all nine essential amino acids. Not only is quinoa's amino acid profile well balanced, making it a good choice for vegans concerned about adequate protein intake, but quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. In addition to protein, quinoa features a host of other health-building nutrients.

Because quinoa is a very good source of manganese as well as a good source of magnesium, iron, copper and phosphorus, this "grain" may be especially valuable for persons with migraine headaches, diabetes and atherosclerosis.

If you are prone to migraines, try adding quinoa to your diet. Quinoa is a good source of magnesium, a mineral that helps relax blood vessels, preventing the constriction and rebound dilation characteristic of migraines. Increased intake of magnesium has been shown to be related to a reduced frequency of headache episodes reported by migraine sufferers. Quinoa is also a good source of riboflavin, which is necessary for proper energy production within cells. Riboflavin (also called vitamin B2) has been shown to help reduce the frequency of attacks in migraine sufferers, most likely by improving the energy metabolism within their brain and muscle cells.

Cardiovascular Health

Quinoa is a very good source of magnesium, the mineral that relaxes blood vessels. Since low dietary levels of magnesium are associated with increased rates of hypertension, ischemic heart disease and heart arrhythmias, this ancient grain can offer yet another way to provide cardiovascular health for those concerned about atherosclerosis.


Quinoa is a very good source of manganese and a good source of copper, two minerals that serve as cofactors for the superoxide dismutase enzyme. Superoxide dismutase is an antioxidant that helps to protect the mitochondria from oxidative damage created during energy production as well as guard other cells, such as red blood cells, from injury caused by free radicals.

As well, it has been shown to to prevent gall stones.  How does it do this?
? Researchers think insoluble fiber, which Quinoa is loaded with,  not only speeds intestinal transit time (how quickly food moves through the intestines), but reduces the secretion of bile acids (excessive amounts contribute to gallstone formation), increases insulin sensitivity and lowers triglycerides (blood fats).

Tips for Preparing Quinoa:

Tips for Preparing Quinoa:

While the processing methods used in the commercial cultivation remove much of the soapy saponins that coats quinoa seeds, it is still a good idea to thoroughly wash the seeds to remove any remaining saponin residue. An effective method is to run cold water over quinoa that has been placed in a fine-meshed strainer, gently rubbing the seeds together with your hands. To ensure that the saponins have been completely removed, taste a few seeds. If they still have a bitter taste, continue the rinsing process.

To cook the quinoa, add one part of the grain to two parts liquid in a saucepan. After the mixture is brought to a boil, reduce the heat to simmer and cover. One cup of quinoa cooked in this method usually takes 15 minutes to prepare. When cooking is complete, you will notice that the grains have become translucent, and the white germ has partially detached itself, appearing like a white-spiraled tail. If you desire the quinoa to have a nuttier flavor, you can dry roast it before cooking; to dry roast, place it in a skillet over medium-low heat and stir constantly for five minutes.

Since quinoa has a low gluten content, it is one of the least allergenic "grains," but its flour needs to be combined with wheat to make leavened baked goods. Quinoa flour can be used to make pasta, and quinoa pastas are available in many natural foods stores.


A Few Quick Serving Ideas:

Combine cooked chilled quinoa with pinto beans, pumpkin seeds, scallions and coriander. Season to taste and enjoy this south-of-the-border inspired salad.

Add nuts and fruits to cooked quinoa and serve as breakfast porridge.

For a twist on your favorite pasta recipe, use noodles made from quinoa.

Sprouted quinoa can be used in salads and sandwiches just like alfalfa sprouts.

Add quinoa to your favorite vegetable soups.

Ground quinoa flour can be added to cookie or muffin recipes.

Quinoa is great to use in tabouli, serving as a delicious (and wheat-free) substitute for the bulgar wheat with which this Middle Eastern dish is usually made.

[tangerine dream]

Nut Butters

I'm not talking plain old peanut butter here.   Nut butters don't come in just plain peanut anymore!  Now you can get just about any kind of butter you like to spread on your PB & J.   Almond, macadamia, cashew, coconut and a favourite of mine, Tahini (sesame paste) are among the many good for you nut butters you can easily find in your market place.

 Nuts are high in mono- and polyunsaturated fats, which FDA has labeled “good” fats for cholesterol health. Studies confirm nuts high in mono- and polyunsaturated fats can lower low-density lipoprotein (LDL) cholesterol aka bad cholesterol.

In a review published in The American Journal of Clinical Nutrition, researchers concluded, “Nut consumption may not only offer protection againstischemic heart disease, but also increase longevity.” Similarly, a study at the Harvard School of Public Health and The Adventist Health Study both agreed nuts play a role in reducing the risk of coronary heart disease.

Nuts are an excellent sourceof vitamin E and magnesium, and individuals who eat nuts have higher intakes of folate, beta-carotene, vitamin K, lutein and zeaxanthin (carotenoids),phosphorus, copper, selenium, potassium and zinc per 1,000 kcal.Nuts are also an excellentsource of phytochemicals (phyotsterols, phenolic acids, flavonoids,stilbenes and carotenoids) with an antioxidant capacity comparable to broccoli and tomatoes.

In July 2003, FDA approved a qualified health claim for nuts and heart disease. The claim states, “Scientific evidence suggests but does not prove that eating 1.5 ounces per day of most nuts, such as [name of specific nut], as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease.

Nuts... good for your heart!
 

[tangerine dream]

Peanut Butter

The traditional, old faithful nut butter is, of course, peanut butter. Peanuts are a good source of protein and contain mono- and polyunsaturated fats as well as alpha linolenic acid  an omega-3 fatty acid. Eating one tablespoon of peanut butter or a 1 oz. serving of nuts five or more times a week is associated with a 21-percent and 27-percent reduced risk of developing type 2 diabetes, respectively

Some companies fortify their peanut butter with flax oil, flax seeds and egg whites to add omega-3s, fiber and protein. This gives the peeanut butter  high levels of omega-3 essential fatty acids, which have been linked to reducing the risk of coronary heart disease, stroke, cancer and lowering blood pressure.



Almond butter is making a large footprint in the nut butter sector.  Almonds have among the highest amount of protein out of all nuts; they are also high in mono- and polyunsaturated fats, linoleic and oleic acid, beta-sitosterol, squalene, selenium and vitamin E.

Again, flax seed is often added to almond butter as is agave syrup. Agave syrup is naturally sweet, with a consistency like honey, but with a much milder flavor.  It has a pleasant, sweet taste, but it doesn’t have a high glycemic index, which means it doesn’t impact the body’s blood sugar quickly, but instead provides sustained energy without the spike.

Cashew and Macadamia butter
Rarer nut butters like cashew and macadamia butter offer health benefits, too. Cashews are a good source of copper, magnesium and calcium, and are high in monounsaturated fat and oleic acid (the monounsaturated fat also found in olive oil). Macadamia nuts are high in fiber, protein and healthy fats.

Certain companies produce mixed nut butters such as macadamia/cashew, walnut, black sesame tahini, coconut, cacao and pecan butter.  Althoguh they are quite fatty, they do not have a negative effect on cholesterol and help to protect against heart disease. They  help to lower the risk of both atherosclerosis and heart disease.


Tahini or  Black Sesame Tahini Butter

Tahini provides a good source of calcium.  Tahini is an excellent source of calcium, iron and vitamin B, which make it an important component of a healthy vegan diet. Raw sesame oil found in tahini has been a staple for thousands of years in Ayurvedic medicine. Sesame oil in raw tahini is unique in that it has one of the highest concentrations of omega-6 fatty acids. At the same time, the oil contains two natural-occurring preservatives, sesamol and sesamin. Some studies suggest that these natural preservatives have a beneficial effect on high blood pressure.

A classic Greek favourite,  Hummus made from Tahini

Stay tuned for recipes and everyday uses...

[nichi]

Excellent stuff, Shine!

[tangerine dream]

Excellent stuff, Shine!

I could do this all day long.  I think a perfect job for me would be a food reporter!

[nichi]

You're doing such a great job. Love these delicious pictures you're finding too!

[tangerine dream]

Cashew and Almond Nut Butter Recipe


Ingredients:

1 cup of raw cashews
1/2 cup of raw almonds

Directions:

Use a strong blender or food processor to process nuts until they form a thick, spreadable paste.

This cashew and almond nut butter will stay fresh for up to one week in an airtight jar in the refrigerator.

Try this delicous cashew and almond nut butter with fresh celery sticks, fresh fruit, or a green vegetable salad.  Or try spreading on some  melba toast or your favourite whole grain crackers or flat bread.   Delcicious!



Note: you can substitute the almonds in this recipe with pecans or walnuts. Pecans and walnuts have a higher healthy fat content than almonds, making for more of a light and buttery texture. Pecans will impart more sweetness to this nut butter than walnuts will.

If you soak nuts before eating them, just be sure that they are completely dry before you blend or process them.


Alternate Recipe for Nut or Seed Butters
1 cup nuts or seeds
1 Tbsp olive oil or coconut or walnut oil, more if needed
1 tsp honey
cinnamon, cloves or nutmeg as desired

Place the nuts or seeds in a food processor and blend to chop into smaller pieces. Add the honey and 1 Tbsp olive oil and continue to pulse or blend until the a smooth paste is formed. If needed, add additional oil, 1 teaspoon at a time, for the paste to form.



Tips for Making Nut or Seed Butters
1. Use a small food processor to make your nut or seed butter. If you do not have a small one, use a large food processor or blender and double the recipe.

2. Toast the nuts or seeds before blending for a nuttier flavor. Scatter them in a fry pan and heat over medium heat, stirring or shaking frequently. Toast for about three minutes or until you can smell the fragrance of the heated nuts or seeds.

3. Just about any nuts and seeds can be used: walnuts, almonds, cashews, hazelnuts, brazil nuts,  sunflower seeds and coconut.

4. Add a variety of favorite spices and flavourings to any nut or seed butter. Try lemon juice, ginger or molasses. Or, combine two or more types of nuts or seeds into one spread.

5.  Can also be added to stir-fries, sauces, soups and stews for a delicious and high protein alternative to meat. 

6.  Delicious as an ice cream or yogurt topping or added to fruit smoothies!

[tangerine dream]

Tahini

Sesame seed butter can be eaten by itself or added to recipes. To make tahini, sesame seeds are soaked in water for a day, then crushed to separate the bran from the kernels. The crushed seeds are put into salted water, where the bran sinks, but the kernels float and are skimmed off the surface. They are toasted, then ground to produce their oily paste. There are two types of tahini, light and dark, and the light ivory version is considered to have both the best flavor and texture.

Tahini is most closely associated with the Middle East, where it is eaten as is, and often used in making hummus (mashed chickpeas, flavored with lemon juice and garlic), baba ghanoush (a purée of eggplant, lemon juice, garlic, and oil), halvah (a confection that includes honey or cane syrup), and other traditional dishes.


Hummus is a dip/spread that is made from chickpeas. In fact, hummus is the Arabic word for chickpea. You may notice that many hummus recipes call for garbanzo beans, not chickpeas. Don't worry, garbanzo is the Spanish translation of chickpea. They are called cece beans in Italy.

Hummus is one of the oldest foods dating back to ancient Egypt. We know that chickpeas were used quite frequently over 7,000 years ago.

Hummus is also popular in Greek culture.

Hummus Recipes
If you frequent Middle Eastern restaurants and eat the hummus, you know that hummus tastes different everywhere. Some types of hummus have a strong lemon flavor, some have an overwhelming garlic flavor, and some hummus has a spicy tone.

Here's my favourite recipe passed down from Eugenia, the wife of one of the first Chefs I ever worked under -- both wonderful Greek cooks!  (They called it homus)

In a food processor combine

One large can Chick peas strained
small jar of tahini
Many cloves of garlic (to taste)
olive oil (to moisten)
lemon juice
dash of salt

Combine all in food processor or blender until a smooth paste.

To serve:  Sprinkle with fresh parsley and a drizzle of olive oil and a few calamata oilves.  Serve with grilled or toasted and buttered (or olive oiled) Pita breads cut into wedges.   Also nice as a dip for veggies, crackers or tortilla chips.

There are many variations of this recipe and you could spice it up with just about anything you like.   Some of my favourites have been Sun-dried Tomato Hummus and Wasabi Hummus.