You can’t beat beets.  I think I have at least one almost every day.  They’re even good for dessert – yep, I made a chocolate beet cake for Valentine’s Day that was 2 DIE 4.  (Let me know if you want the recipe.)

I bet you guessed that beets are highly nutritious.  They are a super antioxidant and a special friend to the liver (in wine country, that’s a really good thing.) Other nutrients include free-radical scavenging manganese and copper; energy producing iron; and bone-building phosphorus.  And, according to Paul Pitchford, author of the fabulous book “Healing with Whole Foods,” beets strengthen the heart, sedate the spirit, improve circulation, purify the blood and relieve constipation.  Click to continue »

Valentine’s Day is fast approaching…and I heart chocolate.  (I used to be a vanilla girl – now I’m both (see photo.)  In case you needed justification, chocolate actually has heart healthy benefits.   According to Body and Soul Magazine, dark chocolate (70% or higher) is said to tame high blood pressure and fights inflammation.  In a recent study from the Journal of Nutrition, people who ate modest amounts of dark chocolate had 17% lower blood levels of C-creative protein, which increases the risk of heart disease.  Now here comes the Mom in me…a little dab’ll do ya.  A small square of dark chocolate two to three times a week delivers potent heart healthy antioxidants.  And that’s about the amount we use in the following recipe. Click to continue »

…I would say make applesauce but that’s so obvious.  So let’s look at how how delicious and healthful they are, in many iterations.  Of course, I always promote the whole food first.

‘Tis the season for this heart-healthy fruit in Northern California, beginning with the harvest of Gravensteins, to over 7,500 varieties today.  Commercially we have access to about 100 types, but if you scour the farmers’ markets you can find some pretty unique selections – all of which have great nutritional benefits.

Health Bennies
Apples are super high in fiber, providing 15% of our daily value when eaten with the skin. (If eating the skin make sure the apple is organic, as this is one of the fruits which absorbs pesticides the most. (Source: www.FoodNews.org) Apple skins are loaded with antioxidants – such as quercetin – in the form of a phytonutrient.  Quercetin provides cardiovascular protection, helps prevents cataracts and has anti-inflammatory, anti-allergenic and anti-viral properties.  It also prevents ulcers, kidney stones, and herpes simplex.   The fiber in apples latches onto LDL (the Lousy cholesterol) and moves it out of our bodies.  Eating just two apples a day can reduce cholesterol by up to 16%!

In addition to high fiber, apples are a good source of vitamins A, C and K. Vitamin K combats osteoporosis like calcium-rich foods and keeps cell damage at bay.

Right now you can find luscious apple varieties at your local farmers markets. The best way to store apples is in the refrigerator for about seven days.  We’ll review tips on keeping other produce soon but suffice it to say, the longer you wait, the less the nutritional bennies will wait for you.

Fun Facts
Here are some silly teasers for your kids or your friends (the big kids):
•    Apples float because 25% of their volume is air.
•    An apple tree must grow four to five years before it will produce an apple.
•    The “Delicious” apple variety is the most widely grown in the U.S.
•    The apple belongs to the rose family.
•    In ancient times, apples were thrown at weddings instead of rice or birdseed.  No wonder the bride had to change her clothes:)

Most of you know that the skin is the largest organ in our body, but may not consider this when creating a daily eating plan.  The skin covers approximately 25 square feet and weighs six pounds.  It is our protective outer boundary, which coats and defends us against infection and germs. It helps regulate our body temperature and plays a major role in transmitting messages of pain and pleasure.

The skin regenerates itself every 27 days but requires proper care to maintain its vitality.  That’s where we come in.  One of my teachers claimed to never use anything on her skin that she wouldn’t eat.  She is a big fan of unrefined coconut oil for maximum hydration and wrinkle prevention.  Here are some other foods that nourish our outer bodies, ourselves:

Mushrooms – in the diet mushrooms have anti-cancer and immune boosting properties; on the skin shiitake and matsutakes are considered to have natural hydrating components as well.  Dr. Andrew Weil now has a line of skincare under the Origins label which includes mushrooms.

Green tea – soothes the skin after overexposure to the sun, and calms rosacea and other irritations.

Vitamin A foods – anti-viral, anti-inflammatory which aid in fewer breakouts.  Found in carrots, peppers, papayas, and apples.

Zinc – for cell reproduction and repair. Found in oysters, raw nuts and seeds, wheat germ and organic poultry.

Ginseng – used to enhance memory, increase endurance, lower cholesterol and boost circulation.  On skin, it helps with elasticity.

Healthy fats – like those found in raw nuts, avocados, cold-water fish all of which help you absorb fat-soluble vitamins D, E and K.

Soy (non-GMO) – valued for its protein and anti-oxidant rich content, soy has also been found to have anti-cancer properties for the skin.  But some people have intolerances, so be sure to read labels first.

Vitamin C – helps keep the skin plump.  Eat broccoli, grapefruit, oranges, tomatoes, kiwis and strawberries to your heart’s (or skin’s) content.

Lemongrass – soothes and calms the nervous system and is good for digestion, which keeps the body and skin well balanced.

Anti-oxidant rich fruits and vegetables (don’t we always include these:) – they protect the skin from dulling effects of free radicals, caused by environmental stressors, smoking and drinking.  Load up on dark, leafy greens, blueberries, beets, grapes, yams and tomatoes.

It’s nice to know we can nourish ourselves from the inside out and have visible results!

On the menu today: Berries

It’s that time of year when plump, ripe berries of all colors are calling my name to bring them home and make them into pie, crisps or puree.  I have so many recipes for berry creations (one to follow) there simply aren’t enough meals in the day to indulge my collection.

What makes berries good for you? Natural antioxidants and fiber support the body’s defenses and help to keep it running smoothly. Fresh fruits like berries provide these ~ plus food energy and good carbohydrates.  They are also low in fat and contain a multitude of vitamins and minerals. When selecting your fruits, consider including the following choices. According to the USDA, these are high in antioxidants and all are in the top 20 of the top 100 antioxidant-rich foods:

1. Wild blueberries
2. Cranberries
3. Blackberries
4. Raspberries
5. Strawberries

But not all fruit is rated equal. Many of you have heard me on a soapbox about the pesticide load in conventional strawberries.  This is due to the fact that they have such thin skin, and are so close to the ground…thereby real ‘suckers’ of toxic sprays. On occasion, residues are found to exceed even current legally allowable tolerances, the safety of which has been called into question by Consumers Union and other reputable groups, especially for children. Strawberries are #1 of 12 foods on which pesticide residues have been most frequently found . Therefore, if you want to avoid pesticide-associated health risks, consider only those strawberries which have been organically grown.

Mixed Berry Crumble (Serves 6-8)

When grinding the nuts, be careful not to go too long or you’ll end up with nut butter.  Sometimes I blend almond meal (Trader Joe’s) with the hazelnuts for better texture/flavor. If you can’t find Sucanat,  use light brown sugar.

Crumb Crust/Topping

1 cup hazelnuts or almonds (about 4 oz.)

2 cups whole wheat flour

1/3 cup Sucanat (natural cane sugar – available at Whole Foods)

3/4 cup organic unsalted butter (1.5 sticks), chilled and cut into small pieces

Filling

1/3 cup Sucanat

1.5 tablespoons cornstarch or arrowroot

2+ pints berries of your choice (I mix all types)

Preheat oven to 350º.  To prepare crust/topping, roast nuts in medium baking pan for approx. 10 minutes. If using hazelnuts, rub off skin and let cool.  Increase oven temp. to 450.

In food processor, grind nuts until fine – approx. 10 seconds.  In large bowl, mix nuts, flour, and sugar.  Using a pastry blender or 2 knives, cut in the butter into flour mix until coarse crumbs for,m.  Using fingers, evenly press half of the crust into bottom and sides of an 8 or 9-inch tart pan.

To prepare filling, mix sugar and cornstarch in a medium bowl.  Fold in berries and spoon into crust, spreading evenly.  Sprinkle with remaining crumb topping and pat down gently.

Bake until topping is golden and filling is bubbly ~ approx. 30 minutes.  Transfer to wire rack and cool for 10 minutes.  Serve warm.