Fermentation + Phytoactives
|
|
- Derrick Black
- 6 years ago
- Views:
Transcription
1 A collec'on of recipes, research and resources North Carolina State University s Plants for Human Health Institute (PHHI) has researched the health benefits of more than 20 crops, including fruits, vegetables, herbs, even seaweed. PHHI is a research-focused component of the College of Agriculture and Life Sciences, located at the North Carolina Research Campus (NCRC) in Kannapolis, NC. We have 10 faculty who are each associated with a home department, such as Horticulture, Animal Science, Plant and Microbial Biology, or Food, Bioprocessing and Nutrition Sciences. While all our faculty are focused on how plants (and plant compounds) impact human health, they each bring their own area of expertise to a transdisciplinary research effort. At PHHI, our mission is to lead the discovery and delivery of innovative plant-based solutions to advance human health. Our research addresses the role food crops play in disease prevention and treatment. Fruits and vegetables have been shown to contain compounds that effect health and wellness both by providing nutritional components as well as enhancing the body s ability to defend itself against chronic disease. The goal of our Nutrition Education Extension program is to provide practical solutions that enable individuals to apply the benefits of our research in the kitchen. Never heard of PHHI? Compared to a single department on N.C. State s main campus, we re small. Considering that our doors opened in 2008, with the establishment of the NCRC, we re young. To further support the research and provide statewide outreach, PHHI has an Extension Team. PHHI Extension focuses on: Nutrition Education, STEM Education, Economic Analysis and Communications Support. Fermentation is an age-old preservation method that is seeing a resurgence of interest, especially among those looking for healthenhancing food options. Fermented foods help to increase energy, decrease inflammatory markers, provide beneficial bacteria, and increase the bio-availability of vitamins, minerals and phytochemicals found in fruits and vegetables. There s more to fermented food than sauerkraut and kombucha. This collection of recipes includes drinks, sides and sauces. The potential health impact of the featured crop is also highlighted, based on research carried out by our PHHI faculty. In case you aren t a fermentation aficionado, we ve also included an FAQ section and a list of resources. Let the bubbling begin!
2 A collec'on of recipes, research and resources
3 TABLE OF CONTENTS Content Page Overview 3 Frequently Asked Questions Beverages Beet Kvass...6 Blackberry Soda..6 Ginger Bug...7 Quinoa Rejuvelac 7 Sweet Potato Fly.8 Side Dishes Black Bean Hummus..9 Bubbly Berries Dilly Carrots Fermented Mashed Potatoes..10 Mango Sauce.11 Seaweed Sauerkraut.11 Spiced Winter Squash..12 Sundried Tomato & Walnut Cheese.. 13 Resources
4 What is fermentation? Lactic acid bacteria is naturally occurring, covering the surface of all plant foods, and also found within plant cells. In the presence of a brine solution and an anaerobic environment, lactic-acid bacteria digests starches, sugars, fats, and minerals of a plant, converting them into forms of energy. This metabolic process, aided by microbial bacteria, changes a raw food to a fermented food, which is more easily digestible for humans. The fermented foods are rich in probiotics, which feed beneficial bacteria in the human body. Lactic acid bacteria have been recognized for more than 100 years for the ability to restore, and replenish the microbiome in the digestive tract. During the process of fermentation, carbon dioxide is created, a byproduct of the lactic acid bacteria. This carbon dioxide is visible as fermentation occurs with the appearance of bubbles. Oxygen works against lactic acid bacteria, so the less oxygen there is, the better the fermentation results. What are phytoactives? Phytonutrients are chemical compounds that naturally occur in plants. They are found in fruits, vegetables, legumes, nuts, and teas and are widely recognized as health-promoting. Phytonutrients, sometimes interchangeably referred to as phytoactives or phytochemicals, are bioactive compounds, meaning that they are biologically active, absorbed or transformed by the chemical processes that are constantly occurring in the human body. While phytonutrients are not essential to the body, like vitamins and minerals are, they may help prevent disease and keep the body working properly. More than 25,000 phytonutrients have been identified in plants, but here are a few that you may have heard of: carotenoids, flavonoids, resveratrol, and glucosinolates. If those names seems foreign, then take note, because chances are good that as the research becomes more clear, those phytonutrients (and others) will become part of a healthy vocabulary. OVERVIEW Beta- carotene Citrulline Anthocyanins The process of fermentation increases the bioavailability of the phytonutrients found naturally in fruits and vegetables, making fermented foods and beverages incredibly healthful. Not only are they packed full of beneficial probiotics, they help with digestion, energy, and nutrient utilization
5 Frequently Asked Questions How much is a serving size? Fermented foods are a rich source of probiotics. When adding fermented foods into your diet, it is best to start small. Beverages: 2-4 ounces, daily Fruits and Vegetables: 2 tablespoons, daily Do I need a special container? No. The beauty of fermenting fruits and vegetables is that it is a true experiment. One can ferment in a bowl, jar, bottle or any other glass container. Glass is the preferred choice because it is non-porous. Other materials can leach chemicals from the container into the ferment. Since fermentation is an acidic process, there in an increased potential for leaching. There are specialized pieces of equipment that may aid the fermentation process, but they are not required. FAQS Basic Supply List Glass jar(s) Wooden spoon Cheesecloth Rubber bands Sieve/strainer Weights What is a starter culture? Whey, probiotic capsules or liquid from a previously fermented food act as a starter to assist the fermentation process. These starter cultures provide the microorganisms (such as bacteria or fungi, e.g. yeast) that activate, or start, the fermentation process. What is whey and where can I find it? Whey is a protein found in milk. It can easily be found in a container of yogurt or kefir purchased from the grocery store. You may have noticed that when you first open a container of yogurt, there is usually a clear liquid on top of the yogurt. This is the whey, so simply pour it off and use that as your starter. You can also collect the whey from kefir or yogurt by covering it with a coffee filter, securing the filter with a tightly fitting rubber band and flip it upside down over a bowl to catch the whey as it drips through the filter. What does it mean to feed the ferment? Feeding the ferment with sugar or salt (depending on the recipe) stimulates the bacterial growth to ensure the continuation of the fermentation process
6 Frequently Asked Questions FAQS Why is cheesecloth often used to cover the fermentation mixture? Cheesecloth is used to keep fruit flies, insects or any other particles from entering the ferment. A napkin, paper towel or hand towel will serve the same purpose. How do I ensure produce stays submerged? Keeping fermentations submerged can be done in several ways. If fermenting in a glass bowl, you can place a glass plate over the ferment as a weight. You can also purchase fermenting weights that are made of glass or ceramics, and these may be an easier option for jars. You can also place large cabbage or collard green leaves on top of any ferment and weigh the leaves down with a clean rock, a filled jar of water, or simply pushing it down daily with your hand. Submersion is important to ensure an anaerobic environment to prevent mold growth. Yikes! My ferment is molding. What happened? Mold growth can happen for a whole host of reasons. A few common causes in fermentation are: it s too warm, contamination (mold spores) on the food being fermented or in the jar, not adequately submerged allowing for exposure to air. The rule of thumb is to scrape the mold off, including the top layer of the ferment. Smell or taste the ferment and if it seems off, add it to your compost pile and start again. Fermentation is all about experimentation. Don t let one bad experience sour your interest. What are a few of the basic rules for successful fermentation? Ferment in a glass container and use wooden utensils; never plastic or stainless steel. Keep ferments completely submerged under brines by using a weight, plate or lid. Check ferments daily. Never place a ferment in direct sunlight. Do not place different fermented items next to each other. The flavors can co-mingle
7 BEVERAGES Beet Kvass ª 2-4 beets ª ¼ cup whey* or juice from sauerkraut ª 1 tbsp. sea salt or Himalayan salt ª filtered water * See FAQs Container: ½-gallon Jar Days to ferment: 2 Wash beets, peel and chop into small cubes. Place beets in half-gallon glass jar. Add whey/sauerkraut juice and salt. Fill jar with filtered water. Cover with cheesecloth and leave on the counter at room temperature for two days to ferment, then refrigerate. Consume as desired. Blackberry Soda ª 4 cups blackberries ª ½ cup honey or sugar ª 1 tbsp. whey or starter culture* Container: 32 oz. bottle Days to ferment: 2-3 Cover blackberries in a pot with water. Simmer for 30 minutes, then cool. Strain out blackberries, using a sieve to push out remaining juice while capturing seeds. Add honey or sugar and the whey or culture, and stir until dissolved. Pour juice into a bottle, tighten the lid and let sit for two to three days at room temperature. Keep refrigerated once desired effervescence is reached. Some of our research looked at the color compounds (anthocyanins and proanthocyanidins) found in blackberries. These compounds may help manage glucose levels in the blood, aiding in diabetes management. Blackberry PhytoacCves: Anthocyanins Proanthocyanidins Health Target Diabetes - 6 -
8 BEVERAGES Ginger Bug ª 1-2 fresh ginger roots ª ½ cup white sugar ª 2 cups filtered water * See FAQs Container: Quart jar Days to ferment: 5 Freshly grate 2-3 tbsp. of ginger root. Place the grated ginger in a quartsize glass jar and add an equal amount of white sugar (2-3 tbsp.). Using a wooden spoon, stir in 2 cups of filtered water and lightly cover with cheesecloth. For the next five days, stir the mixture at least once daily and add 1 tbsp. of freshly grated ginger root and 1 tbsp. of sugar each day. Once the ginger bug has fermented (5 days), it can be used to create fermented sodas or drinks. Use a ratio of ¼ cup ginger bug per quart of sweetened herbal mixtures (for ginger ale or root beer) or diluted fruit juice (for fruit-flavored sodas). To feed the ferment*, start the recipe over. Quinoa Rejuvelac ª ½ cup quinoa ª 4 cups water, separated Container: ½-gallon jar Days to ferment: 5 Soak quinoa in 1 cup water for eight hours. Pour off water and rinse two to three times. Add 3 cups of water to rinsed quinoa and let sit for two days. Gently stir twice a day for two more days until the quinoa has sprouted. Strain the liquid into a bottle, discarding quinoa. Refrigerate and drink. Quinoa leachate (water that the quinoa was soaked in) may be a way to keep the health benefits of quinoa s phytochemicals while preserving quinoa s macronutrients providing anti-diabetic therapeutic benefits
9 BEVERAGES Sweet Potato Fly ª 2 large sweet potatoes ª 1 gallon water ª 2 cups sugar ª ½ cup whey or starter culture* ª 2 lemons, zested and juiced ª 2 tsp. cinnamon ª 1 tsp. nutmeg ª ½ tsp. ginger * See FAQs Container: ½-gallon jar Days to ferment: 3-5 Grate the sweet potatoes. Add other ingredients, stir and cover. Allow to ferment for three to five days. Strain through a sieve and bottle the fermented liquid. Store in the refrigerator up to one month. Sweet potatoes possess the bioactive compounds carotenoids, anthocyanins, phenolic acids, flavonoids, and vitamin C. These phenolics are responsible for antioxidant and free radical scavenging, which reduces oxidative stress. Orange- fleshed sweet potatoes are the most commonly available varieces and contain the most carotenoids, but seeking out purple- and yellow- fleshed sweet potatoes will increase the diversity of phytonutrients and offer even more health benefit
10 SIDE DISHES Black Bean Hummus ª 1½ cups cooked and drained black beans ª ¼ cup lemon juice ª 2 garlic cloves, minced ª 2 tsp. sea salt ª ¼ cup whey or starter culture* ª 1 tsp. cumin ª 1 tsp. cayenne ª 4 tbsp. water * See FAQs Container: Quart jar Days to ferment: 3 Blend all ingredients in a food processor until a paste forms. Add water as needed for desired consistency. Transfer to a jar and tighten lid. Allow to sit at room temperature for three days. Serve with fresh vegetables or crackers. Store in refrigerator for up to one week. The polyphenols (antioxidant phytochemical that has the tendency to prevent or neutralize free radical damage) found in black beans were researched for their ability to reduce inflammatory markers associated with cardiovascular disease and cancer risks. Bubbly Berries ª 2 cups mixed berries ª 2 tbsp. honey ª ½ tsp. starter culture or whey* ª ¼ tsp. sea salt Container: Quart jar Days to ferment: 1-2 Mix together all ingredients. Make sure that berries are submerged under liquid. Use a weight* to keep them submerged if necessary. Cover with lid and let sit for one to two days. Move to refrigerator and enjoy within two months. Blueberries and blackberries have been researched for their phytoactive compounds: anthocyanins and proanthocyanidins. Research indicates that berries can reduce overall inflammatory markers affecting the nervous, immune and digestive system
11 SIDE DISHES Dilly Carrots ª 6 medium carrots, cut into sticks ª 1 tbsp. starter culture* ª 1 tbsp. sea salt ª 1 tsp. dried dill ª 3 garlic cloves ª Water * See FAQs Container: Quart jar Days to ferment: 4-7 Place all ingredients into a quart glass jar. Cover with water. Swirl gently and add a weight to submerge ingredients. Cover with cheesecloth and allow to ferment for 4 to 7 days at room temperature. Once flavor desired is reached, cover tightly and move to the refrigerator. Part of the research involved in the mapping of the carrot genome, looked at the role of beta-carotene and carotenoids in decreasing the risk of disease, particularly certain cancers and eye disease. Fermented Mashed Potatoes ª 4 cups cooked and peeled potatoes ª 2 cups plain yogurt or kefir ª 2 tbsp. rosemary ª 1 tbsp. sea salt Container: Glass bowl Days to ferment: 2 Mash cooked potatoes in a large bowl. Blend in yogurt, rosemary and sea salt. Cover with a piece of cheesecloth and secure a rubber band around the bowl. Let sit at room temperature for two days then refrigerate. Serve warm, but not hot. Our research suggests that the protease inhibitor in potato helps make one feel full longer, reducing food intake, which could be an effective strategy in weight loss and managing glucose intolerance, a special interest in diabetics. Purple potatoes offer the added benefit of additional phytonutrients
12 SIDE DISHES Mango Sauce ª 1 mango ª ½ cup sugar ª 1 cup filtered water ª ½ cup kefir or whey* ª 1 tsp. lemon zest * See FAQs Container: Quart jar Days to ferment: 3-5 Roughly chop the mangoes. Put the mangoes into a large container and cover with sugar. Stir with a wooden spoon and allow to sit at room temperature for about an hour, softening the mangoes and releasing juices. Pour water, kefir or whey, and lemon zest over mangoes. Stir vigorously, twice a day for 3-5 days. Cover with cheesecloth and allow to ferment. When the fruit has risen to the surface and there is bubbling, it is time to prepare the sauce. Strain the liquid, setting it aside for another ferment (this can be a starter culture)*. Transfer mango solids to blender and pulse to desired sauce consistency. Store in an airtight container in the refrigerator. Serve with oatmeal, on crepes or drizzled on yogurt. The results of our research showed mango s ability to change gut inflammation through modulation of the gut microbiota, under the circumstances of a high fat diet. Seaweed Sauerkraut ª 1 medium head of cabbage, thinly chopped or shredded ª ¼ cup dulse seaweed torn ª 2 tbsp. sea salt Container: 1-gallon jar Days to ferment: 30 Toss cabbage, salt and dulse seaweed together. Knead the cabbage till it is limp and has released its juice. Pack into a jar and use a weight to make sure the cabbage is covered by liquid that the cabbage released. Allow to sit at room temperature for at least one month. Refrigerate once preferred flavor is reached. Our research showed that brown seaweeds (kelps) have the potential to delay the absorption of digested carbohydrates. When incorporated into the diet, seaweed has the potential to reduce the impact of oxidative damage associated with obesity, diabetes, and cardiovascular disease
13 SIDE DISHES Spiced Winter Squash ª 1 winter squash ª 2 tbsp. sea salt ª 2 cinnamon sticks ª 10 whole cloves ª 2-inch knob ginger root Container: 1-gallon jar Days to ferment: 7 Peel the winter squash, reserving the peelings for the ferment. Cut squash in half and discard the seeds. Chop squash into one-inch cubes and place cubes in a one-gallon glass jar. Add peelings and remaining ingredients to jar and cover with water. Shake to mix thoroughly. Use a weight to ensure squash stays beneath water. Cover with cheesecloth and allow to ferment at room temperature for one week. Once fermented, move to the refrigerator. Spoon out to serve as a snack, as a salad topping or add into a rice pilaf dish. While many vegetables loose nutritional value after harvested from the plant, research is underway looking at how Vitamin A actually increases in winter squash during storage. Vitamin A plays a role in gene expression, vision, maintenance of skin, immune defenses, growth of bones, and the development of cells
14 SIDE DISHES Sundried Tomato & Walnut Cheese ª 2 cups raw walnuts ª ¼ cup whey or starter culture* ª 2 tbsp. lemon juice ª ½ ounce sun-dried tomatoes ª 1 tbsp. orange juice ª 1 tsp. sea salt * See FAQs Container: Quart jar Days to ferment: 1 Soak walnuts for at least 12 hours. Blend soaked walnuts, whey and lemon juice in a food processor until smooth. Cover with cheesecloth and let ferment at room temperature for 12 hours. Place the sun-dried tomatoes in 1 cup of water for approximately one hour to reconstitute. After walnut paste has fermented, use a food processor to blend walnut paste with drained sun-dried tomatoes, orange juice and sea salt. Serve immediately or store in the refrigerator for up to five days. Walnuts soaked overnight, on right Our research showed that walnut extract is able to kill a variety of different cancer cells. The research highlights that walnuts have multiple avenues in which they may slow the progression of cancer cells
15 Online Resources RESOURCES Fermentation, University of California Cooperative Extension Want to Ferment Vegetables?, Clemson University Cooperative Extension Preparing and Canning Fermented Foods and Pickled Vegetables, USDA MicrobialFoods.org: Digesting the science of fermented foods Books The Art of Fermentation, Sandor Katz Mastering Fermentation, Mary Karlin Real Food Fermentation, Alex Lewin Fermented Vegetables, Kirsten K. Shockey and Christopher Shockey Wild Fermentation, Sandor Katz
Mango. Mango Tart. Mango & Black Bean Salsa. Hungry for more? Visit plantsforhumanhealth.ncsu.edu
Mango Mango & Black Bean Salsa 1 15-oz. can black beans, drained & rinsed 1½ cup mango, finely diced ½ cup onion, finely diced ½ cup red pepper, finely diced 1 tbsp ginger, freshly grated ¾ cup cilantro,
More informationSeaweed. Seaweed Pesto. Seaweed Salad
Seaweed Seaweed has the poten-al to delay the absorp-on of digested carbohydrates, playing a role in glucose and insulin management. When seaweed is incorporated into the diet, there is poten-al to reduce
More informationGrapes. Grape Chèvre Crostini
Grapes Our research has shown that some grape- derived polyphenols reach the brain, thus sugges8ng their poten8al applica8on in neurodegenera8ve disease research. Grape Chèvre Crostini 1 tbsp olive oil
More informationModule 13 CULTURED AND FERMENTED FOOD RECIPES
Module 13 CULTURED AND FERMENTED FOOD RECIPES 2014, Integrative 2015 Nutrition, Integrative Inc. Nutrition, Inc. 2 HALF-SOUR PICKLES 15 minutes TIME 3 7 days 5 8 5-8 small pickling cucumbers (Kirby) or
More informationAbundant item: Hearty greens (kale, chard, beet greens, etc.)
Abundant item: Hearty greens (kale, chard, beet greens, etc.) Preservation method: Blanching and Freezing Fill a stockpot ¾ full with water. There is no exact amount of water you need, since it depends
More informationUniversity of California Cooperative Extension Master Food Preservers
UC DAVIS_2015 Fermentation University of California Cooperative Extension Master Food Preservers http://ucanr.edu/sites/mfpoc/ The University of California Division of Agriculture & Natural Resources (ANR)
More informationTHE FERMENT WARS Keeping Your Gut Healthy!
APPRENTICE CHEF MILK AND ALTERNATIVES INTRODUCTION THE FERMENT WARS Keeping Your Gut Healthy! Did you know that your digestive system contains billions and billions of bacteria? Although bad bacteria that
More informationTaking the Fear out of. Fermentation
Taking the Fear out of Fermentation The Many Benefits of Fermented Foods Food Preservation - Increases Storage Time Easy Vegetables Ready to Serve Anytime Improves Digestibility Reduces Goitrogenic Effects
More informationYogurt Making. Basic Steps 1. Heat milk 2. Stir in yogurt starter 3. Incubate milk to become yogurt
Yogurt Making Yogurt Yogurt is a fermented dairy product. While cow s milk is commonly used in the U.S., other animal milks and even plant milk yogurts are available. Yogurt is also a food you can make
More informationFall Detox Guide. 3-Day Plan to Boost Your Health this Fall
Fall Detox Guide 3-Day Plan to Boost Your Health this Fall Fall is a natural time of transition, which makes it ideal for a gentle detox cleanse that will reset your body and mind while priming you for
More informationCarrot Ginger Soup. Nutrition Facts
Carrot Ginger Soup Serves: 16 Serving Size: ¾ cup (6 fl oz) Calories 54 kcal Fat 0g Saturated Fat 0g Carbohydrate 11g Fiber 1g Protein 1g Sodium 157mg v 2 ½ cups onions, roughly chopped (about 4-5 medium
More informationWILD KITCHEN Want a Healthy Body and Mind? Eat Your Prebiotics
WILD KITCHEN Want a Healthy Body and Mind? Eat Your Prebiotics In my June column, I wrote about the importance of eating fermented foods to establish a healthy gut microbiome. Scientists are now beginning
More informationFall for Honey. Presented by:
Fall for Honey Presented by: Kimberly Concra, LDN Cape Cod Cooperative Extension Nutrition Education & Food Safety Program 508-375-6690 www.capecodextension.org H O N E Y Honey contains carbs, proteins,
More informationWeek 4 Recipes. Instructions: Reheat cooked quinoa in saucepan, remove from stove stir in egg white, vanilla, milk and spices.
Week 4 Recipes Quinoa Chia Spiced Breakfast bowl 1 cup quinoa cooked quinoa o Quinoa Tip: You can use a pre-cooked quinoa. Trader Joes has a great one. Or make quinoa night before (note you need to soak
More informationCOOKING PULSES 101 PRESENTED BY: CHEF JULIE HARRINGTON, RDN
COOKING PULSES 101 PRESENTED BY: CHEF JULIE HARRINGTON, RDN LIVING PLATE NUTRITION EDUCATION AND COUNSELING CENTER WWW.LIVINGPLATE.ORG LIVING PLATE NON-PROFIT ORGANIZATION Mission Living Plate is passionate
More informationingredients: adoptionnutrition.org Recipes & Nutritional Information by TrulyFood 2010, SPOON Foundation. All Rights Reserved.
Gamja Jeon with Cho Ganjang Korean Pancakes with Soy Dipping Sauce makes 4 medium sized pancakes This recipe provides a great way to get extra protein and veggies into a snack or family-dinner side dish.
More informationsimple onion soup quinoa, millet and herb crackers cabbage rolls sweet carrot sauce green salad, cider vinaigrette
2 1: 2: 3: Soup AND CRACKERS CABBAGE ROLLS COMFORT FOOD simple onion soup quinoa, millet and herb crackers cabbage rolls sweet carrot sauce green salad, cider vinaigrette kale and butternut squash bake
More informationChronic Inflammation and Diet
Chronic Inflammation and Diet The immune system works to protect and defend the body from potentially harmful threats, like bacteria or a virus. What happens when that threat originates from within the
More information%FMJDJPVT %*"#&5&4 3&$*1&4
%FMJDJPVT %*"#&5&4 3&$*1&4 :63* &-,"*. Apple Orchard Oatmeal Oatmeal 1 cup cold water 1/2 cup old fashioned rolled oats (steel cut is best) 1 pinch salt (optional) Apple Pie Topping 1 tsp stevia or xylitol#
More informationDay Day Day Day
CONTENTS Day 1... 3 Breakfast... 3 CHOCOLATE smoothie... 3 Lunch... 4 HERB SALAD... 4 Dinner... 5 Tomato & Cucumber Salad with Maple Baked Chicken... 5 Day 2... 6 Breakfast... 6 Grain Free Oatmeal... 6
More informationBean and Veggie Enchiladas
TOOLKIT #1 LESSON PLAN: Eat Powerful Plant Foods Bean and Veggie Enchiladas Eat powerful plant foods with the Super Crew! Grades: K-5 Designed by: SuperKids Nutrition Inc. in partnership with the American
More informationWinter 2019 :: Omnivore Menu Plan 1 maryjulia@thenewschoolkitchen.com slow cooker beef stew stuffed mushrooms // mixed greens with balsamic turkey cranberry squash bowls winter buddha bowl slow cooker
More informationPUMPKIN SMOOTHIES. How to Use Pumpkin in a Smoothie Recipe
PUMPKIN SMOOTHIES It s that time of year for all things pumpkin! Try some of our favorite Pumpkin smoothies, plus I have added 4 Keto recipes so there is a smoothie for everyone. Pumpkin Nutrition and
More informationHow to Make Almond Milk
How to Make Almond Milk I m sharing how to make almond milk, which is probably the most popular nut milk out there. Sure, you can buy almond milk at the store, but making it yourself at home ensures that
More informationMaking Broth. Bone Broth. Tips: Healthy Body Healthy You
Making Broth Bone Broth Bone broth is a great source of gelatin and glutamine, which can be very healing for the body. Bone broth can be purchased at health food or specialty stores. Store-bought will
More informationKefir Recipes. Ideas for using Milk Kefir, Water Kefir and More! Last Updated: November 30, 2010
Kefir Recipes Ideas for using Milk Kefir, Water Kefir and More! Last Updated: November 30, 2010 Cultures for Health LLC, 2010 Table of Contents BASIC RECIPES... 4 STRAINED (THICKENED) KEFIR... 4 KEFIR
More informationBreakfast. Mini-Frittatas
Breakfast Mini-Frittatas 2 TBSPs extra virgin olive oil, plus additional oil for brushing muffin tins 2 cups chickpea (garbanzo bean) flour 1/4 cup nutritional yeast 1 teaspoon baking powder 1 teaspoon
More informationCooking From The Garden My 6 Most Popular Recipes
Cooking From The Garden My 6 Most Popular Recipes It s wonderful to grow all that produce in your own garden, but sometimes we run out of ideas as to how to use it all. Here are my 6 most popular recipes
More informationOSU. Nutrition Facts. The Tomato. Bringing the University to YOU
The Tomato OSU Bringing the University to YOU Pittsburg County OSU Extension 707 W Electric McAlester OK 74501 Office: 918.423.4120 Fax: 423.7053 www.oces.okstate.edu/pittsburg Nutrition Facts HEALTH BENEFIT:
More informationTURN ORDINARY VEGETABLES INTO IMMUNITY BOOSTERS Adapted and taken from and
TURN ORDINARY VEGETABLES INTO IMMUNITY BOOSTERS Adapted and taken from www.foodmatterstv.com and http://nourishedkitchen.com Your digestive tract is probably the most underappreciated system of your body,
More informationBack to Our Roots: Plant Party
Back to Our Roots: Plant Party This information is intended for healthy individuals. If you have any diseases or health conditions, please consult with your physician or registered dietitian before making
More informationMARIA MARLOWE S THREE-DAY DETOX. Foods to Include. Foods to Exclude
MARIA MARLOWE S THREE- DETOX A food detox is not about deprivation you still get to eat three filling, satisfying and tasty meals a day. In general, you simply replace all of the foods that add to your
More informationRED CABBAGE SALAD SAUTÉED KALE
RED CABBAGE SALAD Serves 6 to 8 People are always asking me for this recipe after eating it at my house, and I m almost embarrassed to give it to them because it s so simple. But as straightforward as
More informationWelcome. Virtual Kitchen. to CSNN Mississauga s. Eating healthy has never tasted so good. 6 tips to help you navigate the holiday season;
It s the most wonderful time of the year! Welcome to CSNN Mississauga s Virtual Kitchen Eating healthy has never tasted so good. roasted butternut squash & ginger curry soup pear, ginger tart We invite
More informationAnaerobic Cell Respiration by Yeast
25 Marks (I) Anaerobic Cell Respiration by Yeast BACKGROUND: Yeast are tiny single-celled (unicellular) fungi. The organisms in the Kingdom Fungi are not capable of making their own food. Fungi, like any
More informationDesserts Thoroughbred Pie Pumpkin Cheesecake Dessert
Menu 1. Turkey 2. Gravy 3. Sausage & Apple Stuffing 4. Cranberry Cream Dream Salad 5. Sour Cream and Onion Smashed Potatoes 6. Cinnamon Roasted Butternut Squash 7. Not Your Traditional Green Bean Casserole
More informationCLEARSKI SOLUTI TH DR.TREVORCATES
CLEARSKI N SOLUTI ON WI TH DR.TREVORCATES Cl earski nreci pes Grass Fed Beef Stew Entrées: 2 pounds Grass fed stew beef (or buffalo) 1 tablespoons coconut oil 2 cups water 1 clove garlic, peeled 1 or 2
More informationHealthy Recipes For Everyday Living. Contents
Contents Brunches... 3 Savory Mushroom and Bell Pepper Omelet Cups... 3 Maple Pumpkin Pancakes... 4 Flavorful Crab Cakes... 5 **Bonus Recipes!... 6 Carrot Souffle... 7 Savory Chicken Patties... 8 Lemon
More informationDrink Your Herbs: Teas, Tisanes, and Tinctures. Kathleen Harrington. Herb Society of America, Baton Rouge Unit
Drink Your Herbs: Teas, Tisanes, and Tinctures Kathleen Harrington Herb Society of America, Baton Rouge Unit Medicinal Disclaimer It is the policy of The Herb Society of America not to advise or recommend
More informationLioness. Meal Plan PHASE 1. Week 4. The Betty Rocker Inc. All Rights Reserved Page!1
Lioness Meal Plan PHASE 1 Week 4 The Betty Rocker Inc. All Rights Reserved Page!1 Lioness Meal Plan Phase 1, Week 4 Bree Argetsinger a.k.a The Betty Rocker The Betty Rocker Inc. All Rights Reserved Page!2
More informationREAL FOOD 101: Traditional Foods, Traditionally Prepared Page 1
REAL FOOD 101: Traditional Foods, Traditionally Prepared Page 1 REAL FOOD 101 TRADITIONAL FOODS, TRADITIONALLY PREPARED GRAINS, NUTS, BEANS, AND SEEDS 3 SPROUTED WHOLE GRAIN FLOUR 4 SOAK, SPROUT, AND DEHYDRATE:
More informationMeal Ideas for Pre-Detox Phase.
Meal Ideas for Pre-Detox Phase. Quick tips before you get started! 1. The best breakfast trick for stable sugar levels is a high fat/protein breakfast with low sugar/starch. Each meal should include some
More informationCream of Asparagus and Leek Soup. By Art's Protege. Serves 8-10
Cream of Asparagus and Leek Soup By Art's Protege Serves 8-10 1 lb leek 1 large onion, chopped 2 stalks celery, finely chopped 2 tablespoons butter 1/2 cup white wine 1 lb asparagus, chopped in 1-inch
More informationLet s Preserve. Table 1. Recommended Processing Times in a Boiling-Water Canner for Jellies, Jams, and Spreads
Bulletin #4039 Let s Preserve Jellies, Jams, Spreads General Canning Procedures To sterilize empty jars, put them open-side-up on a rack in a boiling-water canner. Fill the canner and jars with water to
More informationFive delicious heart-healthy recipes
Five delicious heart-healthy recipes 1. Quinoa and red pepper chili This vegetarian version of a classic winter staple is lower in sodium and packed with fiber. Beans (no salt added) and quinoa provide
More informationSouth American Recipes
South American Recipes Brazilian Black Bean Stew 1 (12 ounce) package dry black beans, soaked overnight 1½ cups chopped onion, divided ½ cup green onions, chopped 1 clove garlic, chopped 8 ounces diced
More informationAnaerobic Fermentation Recipes
Anaerobic Fermentation Recipes Let thy food be thy medicine, and medicine be thy food. - Hippocrates Table of Contents Beverages Ginger Beet Kvass...1 Carrot Juice...2 Pineapple Juice...3 Condiments Salsa...4
More informationReal Food. weekly. Whole Food Meal Plans from March 23, 2013 ISSUE 75 FAJITA STYLE STEAK WITH CREAMY VEGGIE RICE
Real Food weekly March 23, 2013 ISSUE 75 Whole Food Meal Plans from www.realfoodfamily.com SPINACH CRUSTED CHICKEN pictured: CHICKEN AND CORN CHOWDER POACHED HALIBUT WITH ASPARAGUS AND HOLLANDAISE SAUCE
More informationFermenting on the Flip Side
Fermenting on the Flip Side Mary Izett Co-host of Fuhmentaboudit! on Heritage Radio Network Urban Brewing & Alternative Fermentations: Techniques & beverages for anyone short on space and time but long
More informationGreen Smoothie Detox : 100 Recipes. by Sarah Smith Smashwords Edition. Copyright 2010 Sarah Smith
Green Smoothie Detox : 100 Recipes by Sarah Smith Smashwords Edition Copyright 2010 Sarah Smith Table of Contents GREEN SMOOTHIE FOR DETOX Benefits of Green Vegetable Green Vegetable Choices Cruciferous
More informationSafe Food Handling. Proper food handling and cooking are the best ways to keep us from becoming sick from bacteria in foods.
University of Hawai i at Manoa, College of Tropical Agriculture & Human Resources, Department of Family & Consumer Sciences, Department of Human Nutrition, Food and Animal Science, Cooperative Extension
More informationBaked Potato Soup. Nutrition Facts. Cherokee Nation Health Services. Tips: Servings per Recipe: 12 Serving Size: 1 cup
Baked Potato Soup Tips: Try leaving on the potato skins for added flavor and some extra fiber. Recipe courtesy of Cooking Light magazine. Servings per Recipe: 12 Calories per Serving: 219 Total Fat: 7g
More informationClear Change TM. Category. Recipes
Clear Change TM 8- Program Sample The easiest route may be simply choosing from our recipe suggestions. If you wish to develop your own recipes, keep the General Food Choices in mind. You may eat as much
More informationSALAD WEEK. Recipe Book. by alyssa rimmer simply quinoa. meal-sized salads powered by plants
SALAD WEEK Recipe Book meal-sized salads powered by plants by alyssa rimmer simply quinoa Meet Alyssa Hi there! I m so happy you re here. I m Alyssa, a certified holistic nutritionist and founder of Simply
More informationDARK GREEN LEAFY VEGETABLES: DARK GREEN LEAFY VEGETABLES: RECIPE BOOK RECIPE BOOK
DARK GREEN LEAFY VEGETABLES: RECIPE BOOK DARK GREEN LEAFY VEGETABLES: RECIPE BOOK DARK GREEN LEAFY VEGETABLES FACT SHEET WHAT ARE DARK GREEN LEAFY VEGETABLES (DGLV)? Kale, Romaine, Collard Greens, Swiss
More informationleek and potato soup herbed flat bread steamed spinach with garlic
21 1: 2: 3: SOUP HALIBUT AND CRACKERS SIMPLE FOOD leek and potato soup herbed flat bread steamed spinach with garlic halibut en papillote with vegetables arugula pesto green salad with herb vinaigrette
More informationQuinoa Recipes. Quinoa Chenopodium Quinoa. Prepared by IncaNorth Marketing
Quinoa Recipes Quinoa Chenopodium Quinoa Prepared by IncaNorth Marketing What is Quinoa If you are looking for a nutritious alternative to meat or want to bring variety to your diet that is delicious,
More informationAvocado with Smoked Salmon and Bean Salad
54 MADE BY HAND superfoods 55 Avocado with Smoked Salmon and Bean Salad Adding avocados to your diet is an excellent nutritional choice, as they contain high levels of vitamins and minerals for good health.
More informationSample Menu Recipes Winter Cleanse
Sample Menu Recipes Winter Cleanse These recipes are written for 2-4 people. They are good size portions as this is not a calorie restrictive cleanse. In this menu we cook once and eat the meal for 2 days
More informationSpicy Tofu. Scrambled Eggs
Spicy Tofu Tofu & & Spinach Scrambled Eggs EATING IN MODERATION Eat in moderation. Maintaining a healthy diet is important for many reasons, but a diet rich in fruit, vegetables, and omega-3 fatty acids,
More informationPreserving The Harvest - Intermediate. Understand: (big idea) How to preserve/used preserved foods
BIG IDEA Know: (content) Vocab Basic barebones themes Methods of preserving - Canning - Drying - Freezing - Curing/Salt (?) - Fermenting (?) - Chemicals Know which foods in the fall are energy dense: -
More information1. Quinoa is Incredibly Nutritious
Quinoa is the world s most popular superfood. It is loaded with protein, fiber and minerals, but doesn t contain any gluten. Here are 11 proven health benefits of quinoa. 1. Quinoa is Incredibly Nutritious
More informationReal Food Weekly. Surf s Up! October 14, 2011 September 08, 2012
Real Food Weekly October 14, 2011 September 08, 2012 Surf s Up! ISSUE 47 This week s meal plan was inspired by the awesome surf we ve been having. I often find myself a surf widow- stranded at home because
More informationRoasted Pumpkin and Silverbeet Risotto. Recipe source:
Roasted Pumpkin and Silverbeet Risotto Recipe source: www.masterchef.com.au Serves: Serves 30 to taste Fresh from the garden: Silver beet, pumpkin : 1.2kg pumpkin, peeled, cut into 2cm dice 2 tbsp oil
More information2 (20 oz.) cans crushed pineapple, lightly drained 2 (3-ounce) pouches liquid pectin. 5 cups sugar 1 cup chopped roasted macadamia nuts
Coconut-Pineapple Conserve (Makes about 7 half-pint jars.) 2 (20 oz.) cans crushed pineapple, lightly drained 2 (3-ounce) pouches liquid pectin ¼ C. bottled lemon juice 1 ¼ cups shredded or flaked coconut
More informationHealthy Living A-Z: Salad Essentials TOSSED SALADS
TOSSED SALADS CHEF S SALAD 1 clove garlic, halved 6 cups torn iceberg lettuce 3 cups torn romaine lettuce 6 ounces Swiss or cheddar cheese 6 ounces fully cooked ham or beef 6 ounces cooked chicken or turkey
More informationOrange Tinted Glasses
ISSUE 55 November 3, 2012 Orange Tinted Glasses Things are getting orange! I can t believe it s already NOVEMBER!!! (Can you hear me freaking out?) Now that Halloween has passed, we are starting to see
More informationPlums in various forms such as fresh, frozen, dried, and juiced.
Plum Objectives Participant will: 1. Explain a health benefit provided by plums. 2. Describe cost- and time-effective strategies for incorporating plums into family meals. 3. Explain how to select plums.
More informationGo Green 5 Day Challenge. Created by Nutrition By Andrialyn
Go Green 5 Day Challenge Created by By Andrialyn Go Green 5 Day Challenge 5 days Mon Tue Wed Thu Fri Green Smoothie Muffins Green Egg Scramble Avocado Toast with Cottage Cheese & Tomato Green Smoothie
More informationEGG University Handbook on Egg Safety
$1.50 SP494 EGG University Handbook on Egg Safety Egg University Handbook on Egg Safety Released by Janie L. Burney, Associate Professor Written by Gail W. Disney, Professor Emeritus Family and Consumer
More informationRecipes June, BLT Lettuce Wraps Diabetic Cooking, July/August Farmers Market Potato Salad Diabetic Cooking, July/August 2013
Recipes June, 2015 BLT Lettuce Wraps Diabetic Cooking, July/August 2013 1/4 cup plus 2 Tbsp light mayonnaise 1/4 cup fat-free (skim) milk 2 tsp cider vinegar 1/4 tsp garlic powder 4 cups halved grape tomatoes
More informationOkara can be dried by spreading fresh okara onto flat surfaces, and then drying in 120 C (250 F) oven, stirring every minutes or so until dry.
1 The Basics About Okara Okara is the solid by-product from processing soybeans into soymilk. It resembles a pale damp corn meal. How damp depends on the degree of pressure used when pressing the liquid
More informationApple, Bacon Brussels Sprouts
Vegetables Apple, Bacon Brussels Sprouts 8 oz brussels sprouts 2 slices bacon 1 granny smith apple 1 tbs apple cider vinegar Preheat oven to 450 F Peel, core, and dice the apple, toss it with a splash
More information*Items not located in your kitchen. Check your tray or the counter at kitchen #1 Page #
*Items not located in your kitchen. Check your tray or the counter at kitchen #1 Page # *Items not located in your kitchen. Check your tray or the counter at kitchen #1 Page # Mild Salsa (1): Ingredients:
More informationPacked Lunches and Weekday Breakfasts
Packed Lunches and Weekday Breakfasts Grain-Free Freezer Cooking Class 24-hour SCD Yogurt Dairy free? Omit this recipe. It s just used for quick breakfasts- nothing else in this unit requires it. For those
More informationModule 3 Meal Plan- LUNCH & SUPPER
Module 3 Meal Plan- LUNCH & SUPPER Weeks 5 &6: Fat and Hormone Balancing RECIPES Antipasto Salad ½ lb buffalo cheddar cheese 1 cup finely chopped celery 1 red bell pepper, chopped 1 cup diced asparagus
More informationHerbs: From Garden to Kitchen
Herbs: From Garden to Kitchen Seasoning Classifications: Spices- roots, bark, buds, berries or fruits of aromatic plants usually grown in the tropics Herbs- leaves of plants grown in the temperate zone
More informationNutrition Education Program Carrot Answer Key Grade 5
Nutrition Education Program Carrot Answer Key Grade Answer Key 1. root 2. vitamins 3. eyes 4. immune. beta carotene 6. red, purple, green 7. A 8. sugar 9. baked, boiled, glazed 10. anti-oxidant Visit www.vitaminbee.tv
More information22 PLANT BASED OIL FREE DRESSINGS
22 PLANT BASED OIL FREE DRESSINGS ROASTED GARLIC & TAHINI DRESSING 1/2 cup of tahini 5 roasted cloves of garlic 3 tbsp of balsamic vinegar 1/2 cup of water 1 tsp of cumin 1/2 tsp of finely ground sea salt
More informationMarch 2019 Healthy Grains
March 2019 Healthy Grains Protein Power Rainbow Quinoa Salad Ingredients Salad: 1 cup uncooked rainbow quinoa or regular quinoa, or 3 cups cooked quinoa 1 ½ cups water 1 (14-ounce) can chickpeas, drained
More informationMaximizing Kitchen Appliances - Slow Cookers
Pizza Fondue (Makes 18 1/4-cup servings) Sweet & Sour Sausage Balls (Makes 32 2-oz. servings) 1 lb. lean ground beef 2 cans (16-oz.) pizza sauce 8 oz. grated low-fat cheddar cheese 8 oz. grated part-skim
More informationSafe Food Handling. Proper food handling and cooking are the best ways to keep us from becoming sick from bacteria in foods.
University of Hawai i at Manoa, College of Tropical Agriculture & Human Resources, Department of Family & Consumer Sciences, Department of Human Nutrition, Food and Animal Science Cooperative Extension
More informationGet Your Awesome On! Meal Plan and Recipes Week 1 1
Get Your Awesome On! Meal Plan and Recipes Week 1 1 Day 1 Breakfast: Kale-Shallot Frittata* Snack: Plain Greek-style yogurt, 1/3 cup berries, 2 tablespoons granola Lunch: Broccoli Soup* with side salad
More informationRapha Virgin Coconut Oil A Product of Dominica
Rapha Virgin Coconut Oil A Product of Dominica Presented by: Mr. Delbert Telemaque Production Manager 1(767)616-2166 OUR PRODUCT BMC Rapha Virgin Coconut Oil is extracted from mature coconuts without the
More informationThanksgiving Dinner for 8
Thanksgiving Dinner for 8 Herb Roasted Turkey Breast with Pan Gravy 1 small onion, peeled and coarsely chopped 1 lemon, scrubbed clean 12 fresh sage leaves Large handful fresh flat- leaf parsley (about
More informationSingapore Summer Rolls. Baked Jalapeño Poppers. Tips. Tip MAKES 8 ROLLS MAKES 4 POPPERS
Baked Jalapeño Poppers These spicy little treats make a great appetizer, but to tone down the heat it might be best to serve them with some cooling snacks. They also work as a side dish with Chipotle Walnut
More informationNutrition ON THE GO. MAKE IT or BUY IT & PACK IT
Nutrition ON THE GO AT WORK: Get up and take a break from your desk! Fuel your body with nutrition you prepared ahead of time. AT CHURCH: Eat before church so you don t reach for a donut. If you want to
More informationAs you already know, diet and nutrition play a significant role in managing your COPD. Your diet cannot only help you live a healthier life, but it
n a l P l a e s e M p i c D e P R O C nd a ll e K y B l l i ie H As you already know, diet and nutrition play a significant role in managing your COPD. Your diet cannot only help you live a healthier life,
More informationLesson 3 Dinner or Lunch Recipes
OHIO STATE UNIVERSITY EXTENSION Lesson 3 Dinner or Lunch Recipes CFAES provides research and related educational programs to clientele on a nondiscriminatory basis. For more information: go.osu.edu/cfaesdiversity.
More informationYour Meal Plan. Day 1 BREAKFAST LUNCH DINNER. Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7. Directions Full Recipe. Banana Almond Butter
Your Meal Plan To make changes or re-build this plan, log in at www.eatthismuch.com Jump to Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 If these links don't work, scroll to the bottom to make sure the whole
More informationThe Cultured Vegetarian
March 6 th, 2014 Chilled Cashew Yogurt and Carrot Soup Coconut Kefir and Fennel Salad Icelandic Skyr and Chia Seed Parfait Carrot Soup Serves four Vegan and gluten free Time: 20 minutes, plus time to chill
More informationSUMMER IS HERE! EAT WELL. LIVE WELL.
01 Raw vs. Cooked Vegetables Don t worry about it! You can t go wrong with veggies. 02 Exercise - Can t Live Without It! Learn how you can exercise at home with these great physical activity handouts.
More informationjmtf.org ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil
ARUGULA ARUGULA PESTO ¼ cup pine nuts 2 cups mature arugula ½ cup freshly grated asiago cheese ½ cup extra virgin olive oil 1 clove garlic, smashed Salt Preheat the oven to 350 F. Toast the pine nuts in
More informationVegetarian Summertime Menu Plan
Vegetarian Summertime Menu Plan Week 2 Grilled Veggie Quesadillas Super Easy Guacamole Bean Burgers with Avocado Cream Garlic Parmesan Fries with Spicy Aioli All-in-One Caprese Pasta Skinny Taco Salad
More informationHEALTHY HYDRATION. enjoy the nutritional benefits of infused water
HEALTHY HYDRATION enjoy the nutritional benefits of infused water Cucumber Mint Infused Water Strawberry Pineapple Infused Water Ingredients yield 1 pitcher 8 cups water 12 mint leaves 1 English cucumber,
More informationHealthy Smoothie Recipes for You!
Healthy Smoothie Recipes for You! Basic Steps on How to Make a Delicious Green Smoothie Smoothies made from fruits and green vegetables are very quick and easy to make. With creativity and artistic strategy,
More informationMango Meal Planning. Shopping List
Shopping List Planning your meals for the week? All the ingredients listed here will provide you with enough food for five mango-licious dinners for four people! Produce 8 mangos 2 onions 1 bunch of cilantro
More informationIntro: Immunity Syrup. Step 1: Gather Ingredients and Equipment. Step 2: Measuring the Ingredients. Step 3: Making the Decoction.
http://wwwinstructablescom/id/immunity-syrup/ Immunity Syrup by CherryGregory13 on March 31, 2013 Table of Contents Immunity Syrup 1 Intro: Immunity Syrup 2 Step 1: Gather Ingredients and Equipment 2 Step
More informationHealth Home and Happiness Grain- Free Bulk Cooking Sample Day
Health Home and Happiness Grain- Free Bulk Cooking Sample Day Grocery List 1 gallon milk 1 pint half and half or heavy whipping cream (optional) 1 small plain yogurt (to start yogurt) 3 pounds ground beef
More informationsoup and salad southwestern vegetable quinoa soup green salad with cumin lime vinaigrette lamb-stuffed zucchini cucumber and mint salad
12 1: 2: 3: soup and salad southwestern vegetable quinoa soup green salad with cumin lime vinaigrette one-dish meal stuffed zucchini roasted salmon with bok choy and shiitakes green salad with ginger coconut
More information