Eat your chinese.... Cabbage that is!

 

 

 

 

 Bok Choi or Chinese Cabbage the belongs in the same vegetable family as broccoli and cauliflower- the cruciferous family. It was introduced in Europe during the 1800's Bok choi has many health benefits containing lots of vitamin A, vitamin C and vitamin K. 

 

A low calorie, fat free food you can also benefit from folate and vitamin B6. You'll sometimes find bok choy replacing cabbage in pancit, a Philippine noodle dish, and in kimchi, a Korean hot pickle made with garlic and red peppers.(I love kimchi). 

 

Bok Choi also contains cancer fighting properties-chopping and eating bok choi raw may be the best way to obtain this health benefit.  Lung, colon, prostate and endometrial cancers seem to be reduced with increasing cruciferous vegetable intake. 

 

A great source of several carotenoids, especially beta carotene-is great for eye health and decreasing cancer risk. Carotenoids are also thought to benefit eye health. Some studies support a role of carotenoids in reducing macular degeneration.

 

Bok choi is in season now!!! Here is another reference: http://www.farmfresh.org/learn/recipes/BOKCHOI.pdf

 

Ginger has many benefits as well: anti-inflammatory,  improves the absorption and assimilation of essential nutrients in the body, clears sinuses, helps with nausea, decreases flatulence and even has aphrodisiac properties.

Stir-Fried Bok Choy with Ginger and Garlic
Copyright 2005, Robin Miller, All Rights Reserved

Easy/4 servings

Ingredients

1 tablespoon olive oil
2 cloves garlic, minced
1 tablespoon minced fresh ginger
8 cups chopped fresh bok choy
2 tablespoons reduced-sodium soy sauce
Salt and ground black pepper

Directions

Heat oil in a large skillet over medium heat. Add garlic and ginger and cook 1 minute. Add bok choy and soy sauce cook 3 to 5 minutes, until greens are wilted and stalks are crisp-tender. Season, to taste, with salt and black pepper.

Enjoy...

Peace&Harmony

Beth

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Read more at: http://www.foodnetwork.com/food/cda/recipe_print/0,1946,FOOD_9936_32483_RECIPE-PRINT-FULL-PAGE-FORMATTER,00.html?oc=linkback

 http://chinesefood.about.com/od/vegetablesrecipes/a/bokchoy.htm

 http://www.livestrong.com/article/5382-need-health-benefits-bok-choy/

Bramble berry pie, my oh my..

http://allrecipes.com/recipe/bumbleberry-pie-ii/detail.aspx


It is summer time and what better use of berries than to make an awesome pie...My mom loved making fruit pies-the kitchen smelled so sweet..literally! Attached is a recipe for bumble-berry pie. Now you will not find bumble-berries a the local farmers market.... as a bumble-berry pie typically is made with 3 types of berries and sometimes contains apples and or rhubarb. Known as a mixed berry pie it allowed bakers to substitute whatever they had on hand. The origin of bumble-berry pie is often traced to pioneer cooks of the Americas, though some suggest the name may have originated earlier in Europe.

The above link is to a recipe I found online-now I would personally substitute coconut oil for shortening and raw sugar instead of white sugar. Using coconut oil as a substitute for shortening, butter, or other types of oil, will provide a sweeter, lighter tasting dessert.

Benefits of Berries
1. They contain anthocyanidins, which is a type of flavonoid-which can help keep you mentally sharp.
2.  They can help manage diabetes-because they come with fiber, they can use that in a diabetic diet as a serving of fruit.
3. People who eat at least two servings of berries a week have a 25 percent less chance of developing Parkinson’s disease than their peers, according to research published in the journal Neurology.
4.  Even people with a strong inherited risk for heart disease may find that a diet rich in raw fruits and vegetables, including berries, can reduce their chances of having a heart attack, according to a study published in PLoS Medicine.
5.  Flavonoid-packed berries, such as blueberries and raspberries, may one day lead to more effective cancer prevention strategies.
6.  Berries’ antioxidants might be allies in the fight against the effects of age on the brain that might be behind changes leading to the cognitive decline associated with Alzheimer’s.

Rhubarb 101
 Rhubarb is an excellent source of Vitamin C, which is important to help support a healthy immune system.  It is high in dietary fiber which helps to maintain regularity within the digestive system, and is a good source of calcium which is essential for strong bones and teeth.  Rhubarb is low in sodium and saturated fat which makes it a very good food to help prevent heart related diseases.  It is also high in Vitamin K, which is thought to help prevent diabetes.
 In a study by Stephen Daniells it was found that Vitamin K, which is found in rhubarb, may reduce the onset and development of insulin resistance in men and thus offer the possibility of not getting diabetes. Rhubarb is high in Vitamin C which is an anti-infection fighting vitamin which boosts the immune system and helps protect against infections and helps to protect healthy cellular growth.  Because rhubarb is high in calcium it is beneficial to help build strong bones and teeth.  Adding rhubarb to your diet can help lower your cholesterol as it is low in sodium and saturated fat.  It is also an excellent source of dietary fiber which helps to maintain a regular and efficient digestive system.

Rhubarb is an unusual vegetable and often thought of as a fruit.  It is an excellent and healthy food to add to your diet as it can be prepared and served in many different fashions.  Although rhubarb can be tart, it has a sweetness that comes alive when cooked.

Enjoy your summer, pie pie for now!
Peace&Harmony
Beth


references:  http://www.steadyhealth.com/articles/The_Amazing_Health_Benefits_of_Rhubarb_a1808.html
http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=1&ved=0CC8QFjAA&url=http%3A%2F%2Fwww.huffingtonpost.com%2F2012%2F07%2F16%2Fberries-health-benefits_n_1677704.html&ei=fcPIUaCRKeTA4APo74GYDw&usg=AFQjCNEmwAdcBryE8Do7o7Uy8q-ZRE81Bg&sig2=027Q_p_S4-vQGbQo74kA-g&bvm=bv.48293060,d.dmg

Sunfood Goji berries

I will be carrying Sunfood products at Peake's Harmony Wellness..I will be blogging weekly on a different products I carry to better educate all of you!! 

(From the Sunfood website)..

A Powerful and Delicious Little Berry!

Did you know that goji berries are said to stimulate your body’s natural production of Human Growth Hormone (HGH)? HGH promotes cellular growth and levels of this protein hormone naturally decrease with age. Goji berries are abundant in l-glutamine and l-argenine, amino acids which have been traditionally known to assist in the production of HGH. They also contain polysaccharides (long chain sugars) that may stimulate the pituitary gland to pump out more HGH. This means that this powerful berry may have the ability to decrease the signs of aging and increase vitality.

Goji berries are one of the most nutritionally-rich fruits on the planet, loaded with vitamins, minerals, protein and antioxidants. These delightful little berries boast an incredible amount of iron, potassium and protein, as well as all eight essential amino acids. Perhaps equally important is how delicious our gojis are. Soft, plump, and sweet, they’re perfect for a snack anytime!

 Vegan, non-GMO and organic...

The Sunfood Difference™

Our non-GMO, certified organic goji berries are sun-dried, cultivated & harvested to maintain their potent raw qualities. Other brands may state that their berries are wild-crafted or organic, but Sunfood goji berries prove their purity with a positive third party analysis, guaranteeing the absence of pesticides and other harmful agents, leaving you with the simple, raw berry.

When compared to other brands, Sunfood goji berries are juicy, moist, sweet, & full-bodied—just the way they should be!

 With a flavor resembling a combination of cranberries and cherries, Sunfood Goji Berries are a delicious superfood you can enjoy any number of ways. Often called Wolfberries, goji berries are one of the most nutritionally-rich fruits, providing you with a healthy boost of vitamins, trace minerals, antioxidants and anti-aging benefits. Whether you enjoy them as is or combine into your favorite trail mix, you're sure to feel the health benefits of Sunfood Goji Berries as they are considered a complete source of protein and regarded as a top longevity and strength-building food.

healthy eating for kids starting with breakfast

"When you wake up in the morning, Pooh," said piglet at last, "What's the first thing you say to yourself?'

"What's for breakfast?" said Pooh. "What do you say, Piglet?" 

"I say, I wonder whats going to happen exciting today?" said Piglet. 

-A.A. Milne

The most important meal of the day, is often the most missed..breakfast. Literally meaning break the fast-after 10-12 hours with no food, it is important to refuel our bodies. Kids who skip breakfast are more tired and have a harder time concentrating in school. Eating breakfast is a helpful motivator for metabolism. Not eating breakfast causes the body to go into a starvation mode-which later may cause difficulty maintaining a healthy weight. 

Some children, often teens, need to practice eating breakfast to get into a routine. There calories should be balanced with protein, some healthy fats, carbs, vitamins and minerals. Not everyone has time to cook 2 eggs, whole wheat toast and fruit. Some faster alternatives may be wholegrain low fat granola with 100% fruit juice or a hard boiled egg with wholegrain toast or PB & J on whole wheat.

Unfortunately America has a severe issue on its hands with increasing childhood obesity, diabetes and other food related dis-eases. To combat these statistics-we must change the way we eat and it is important to start at home with our children. If eating healthier is a new adventure for you and your family-small steps! Add in healthy foods-don't try to remove everything all at once-that will be pure torture. introduce new healthy options slowly and weed out slowly!

Here are my top tips!

1. Be a good role model-we need to start by reading labels, and stop lining our cabinets with processed foods. Have more whole natural foods available to eat. Cook more at home, decrease eating out at fast food restaurants. If you do eat fast food-don't super size your kids!!

2. Bring the kids shopping-not just to grocery stores but to farmers markets-have them meet the farmers as well, allow them to pick out fruits and veggies they want to try!

3. Get them in the kitchen-have your children participate in preparing the food-washing produce, assisting in making salad and older ones can help with cooking. Have them help set the table and assist with dishes after dinner.

4. Get them in the garden-teach them about growing produce, have them plant, take care of the plants and help at harvest time. They get to grow it and then eat their rewards! How cool is that?

5. Teach them eating in moderation-eating healthy food and ending with a cookie for desert is OK!
 
6. Accept your body and your child's body at any weight-teach them its not about looking a certain way its about being healthy-maintain positive attitudes-be a good role model in regard to sensible eating, exercise and self acceptance-this is huge in the prevention of eating disorders!

Happy Eating!!
Beth

Eat your shrooms not the toadstools

In German folklore and old fairy tales, toads are often depicted sitting on toadstool mushrooms and catching, with their tongues, the flies that are said to be drawn to the Fliegenpilz, a German name for the toadstool, meaning "flies' mushroom") This is how the mushroom got another of its names, Krötenstuhl (a less-used German name for the mushroom), literally translating to "toad-stool".

 The term "toadstool" was often, but not exclusively, applied to poisonous mushrooms or to those that have the classic umbrella-like cap-and-stem form. As this mushroom with our gnome friend in the photo.

Many wild mushrooms can be poisonous but the non poisonous mushrooms, sold on grocery stores have many health benefits. Mushrooms and truffles are fungi, primitive plants that draw their nutrients from the partially decomposed tissues of more complex vegetation such as trees. Truffles grow underground among certain roots of trees-unfortunately due to deforestation and over-harvesting they are rare and expensive.

Mushrooms are the best plant based sources of niacin. Niacin may help reduce the risk of heart disease and atherosclerosis. All mushrooms contain good amounts of potassium, which can have a positive effect in lowering blood pressure and helps lower cholesterol.

Portobello and white mushrooms are great sources of selenium. Selenium is a trace mineral that is essential to good health, it contains important antioxidant enzymes. Selenium may help prevent prostate cancer and breast cancer. Eating these fighting phytochemical rich fungi has been linked in reducing risk of such cancers.

Japanese studies have shown that Mushrooms also support a healthy immune system-with potential benefits in fighting cancer, infections and autoimmune disorders.

Certain promoters and researches have indicated eating mushrooms can help you loose weight and assist in preventing metastasis of cancerous tumors. 

What else are mushrooms good for??
inflammation including arthritis & joint pain, colds, insomnia, hypoglycemia, obesity, diverticulitis...to name a few.

One cup of mushrooms has 21 claories, no fat, 1 gram of fiber, 3 grams of carbohydrates

Mushrooms do contain a high concentration of glutamic acid-a naturally occuring form of MSG, that is why they are great natural flavor enhancers.
 When buying mushrooms, look for firm buttons with no bruises-the largest of any variety have the most flavor. 
 When storing mushrooms-place in paper bags and store in the vegetable crisper. do not store in plastic bags or cling wrap! 5 days should be the maximum storage in the fridge. rinse mushrooms just before using-dont peel as the skin is where most of the nutrients are.

Stuffed Portobello Mushrooms

While panko (Japanese) breadcrumbs (available in the Asian foods aisle at most supermarkets) work best in this meatless main dish, you can substitute freshly made coarse breadcrumbs, if necessary. Two colors of tomato give it a nice presentation, but you can use all red or yellow, too.

Cooking Light MARCH 2005

• Yield: 4 servings (serving size: 1 stuffed mushroom)

Ingredients

• 4 (6-inch) portobello mushrooms, stems removed
• Cooking spray
• 1 cup chopped red tomato
• 1 cup chopped yellow tomato
• 1 cup panko (Japanese) breadcrumbs

• 1 cup (4 ounces) preshredded part-skim mozzarella cheese
• 1/4 cup chopped fresh chives
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper

Preparation

Preheat broiler.
Remove brown gills from the undersides of mushrooms using a spoon; discard gills. Place mushrooms, gill sides down, on a foil-lined baking sheet coated with cooking spray. Broil the mushrooms for 5 minutes.
While mushrooms broil, combine the tomatoes, panko breadcrumbs, cheese, and chives.
Turn mushrooms over, and sprinkle evenly with salt and pepper. Divide tomato mixture evenly among mushrooms. Broil 5 minutes or until cheese melts.