Vivacious Variety: Vegetables and More Vegetables

Here is a delicious and substantial salad you can have as a side dish to supplement meals, or as a snack when those late night munchies hit. Vegetables balance meals to the alkaline side and contribute vitamins, minerals, fiber. You will find you can use this basic recipe with all sorts of variations.

1 large or 2 small zucchini
1 red bell pepper
4 medium or 2 large kale leaves
1 green onion
1 tsp salt
1/8 tsp cayenne
juice of 1/2 lime
4 tbsp extra virgin olive oil

Chop the vegetables in to large pieces (Chopping for a food processor should take only a moment - you just want to get the pieces to a manageable size. For example, cut the zucchini into 4 pieces, the bell pepper into 4-6 pieces.)
Put all the ingredients into a food processor and pulse about 10 times - or until the veggies are of a uniform size.  I prefer chunky chunks, though some folks like closer to salsa sized bits.

Variation suggestions: Use snap peas, snow peas, green beans, celery, save your broccoli stems - peel them and add to the melange. Add parsley, watercress, or cilantro. Use fresh herbs: thyme, basil, dill or oregano.

Having a simple basic recipe that you can change up to keep variety in your meals helps stay healthy and stimulated.

What some articles on healthy foods leave out

You may have come across numerous articles on recommended foods in your quest to improve your health.  Articles like “10 Healthy Foods” or “7 Super Foods”  or “The 12 Healthiest Foods.”  These articles all include similar recommendations - great food tips along with nutrition information - but they leave out a few important details.

It is widely thought that eating more fruits and vegetables will improve health.  This is true, but the WHEN is very important: they should not be eaten together!  Fruits, for example,  should not generally be eaten with meals, but on their own. Remember your Food Combining Meals should include a lot of vegetables, but no fruit. Fruit should be eaten separately for optimum digestion.
I suspect that many people trying to get healthy suffer difficulty in losing weight, indigestion, or other digestive discomforts, simply because they don’t know this important detail!

The most written about health foods are:
Apples
Blueberries
Almonds
Broccoli
Red Beans and other beans
Spinach
Sweet Potatoes
Guava
Leeks
Pumpkin seeds
Cabbage
Vegetable Juice
Wheat Germ

Truly healthy foods are not so readily available.
Genetic engineering, pesticide use, chemical fertilizers, irradiation, chemical pasturization are now in common use. This and further processing will not “protect” the food supply, will not make food “safe.”  Large scale distribution doesn’t help. We consumers must make an effort to get clean simple food.  We are conditioned to think that preservatives are necessary to keep food fresh–but why shouldn’t food be truly fresh instead of processed, chemical fresh? We need simpler, cleaner, more responsible practices. See Info on this topic at http://www.organicconsumers.org
Don’t get overwhelmed, just start with simple information and simple action.

For all of the recommendations below, it is important to try to get organic produce - if you are trying to eat a healthier diet, you do not need pesticides, genetically altered foods, chemicals from fertilizers or pasturization, or irradiated foods.  If you are looking for the vitamins, minerals, enzymes, and healing actions of these foods, you do not want their quality degraded. There are some local references for organics I included in my previous article, Alternatives to Shopping at Whole Foods.
If you get discouraged because your produce goes bad in the fridge, take a look at some tips I included in What’s In Store.

This first group of recommended foods are fruits.  Watch when you eat them:  Eat fruit 45 minutes before or 3 hours after a meal.
Apples are an excellent source of pectin, a soluble fiber that can lower blood cholesterol and glucose levels. Fresh apples are also good sources of vitamin C - an antioxidant that protects your body’s cells from damage. Vitamin C also helps form the connective tissue collagen, keeps your capillaries and blood vessels healthy, and aids in the absorption of iron and folate.

Blueberries are a rich source of plant compounds (phytonutrients). As with cranberries, phytonutrients in blueberries may help prevent urinary tract infections. They may also improve short-term memory and promote healthy aging.   Blueberries are also a low-calorie source of fiber and vitamin C - 1 cup of fresh blueberries has 83 calories, 3.5 grams of fiber and 14 mg of vitamin C.

Guava contains lycopene - an antioxidant said to fight prostate cancer.  Guava contains a high concentration of potassium (more than bananas) and fiber.  Said to be beneficial for high blood pressure, poor circulation, congestion of the lungs, acidosis, asthma.

I have included the reasons the foods below are considered healthy. The important thing to remember is not just to add these foods to your diet. Check Food Combining practices for the foods below. Plan menus before you go to the store. Stick to organics as much as possible.

Pumpkin seeds provide magnesium, a critical mineral in the diet, as well as omega 3 and 6, essential fats needed for hormone balance, brain function and skin health.

Almonds are a great choice, packed with nutrients - fiber, riboflavin, vitamin E (great for your skin!) magnesium, iron and calcium. More calcium, in fact, than any other nut - 70 mg in about 23 almonds.

Like all nuts, almonds provide one of the best plant sources of protein, and you needn’t worry so much about the fat: Most of the fat in almonds is monounsaturated fat - a healthier type of fat that may help lower blood cholesterol levels. They’re good for your heart, too!
What the articles on healthy foods leave out is the fact that raw nuts have vastly better health properties than roasted.   Roasted nuts lose all kinds of nutrients and enzymes and the structure of the fats/fatty acids is changed. Often low quality oils and even unhealthful oils (ie cottonseed oil) are added in the process of roasting. Try to get fresh nuts - if they smell or taste stale, they probably are.  Organic almonds, additionally, have more nutrients than and lack the harmful pesticides of their standard counterparts. Organic almonds have not been linked to food poisoning. If you soak a cup of almonds overnight, helpful enzymes are released. Have some soaked almonds with your helping of almonds and they will digest better. Protect your food source: almonds grown in California are being pasteurized (in this case pasteurization means they are being sprayed with a known carcinogen) but not labeled: we are being deprived of real raw almonds! The reason for this has to do with food poisoning from non-organic almonds and commercial farming. Support real food, simple organic responsible farming. If farming is done right, these problems never happen: more info and who to write at www.cornucopia.org/almonds
For the time being, ask at your market if the almonds they sell are pasteurized. If produce management doesn’t know, tell them to find out. These kinds of questions and concerns are what change the way things are done. Go to farmers’ markets and ask the farmers about their almonds. You can find real raw almonds at some farmers’ markets.

Red beans - including small red beans and dark red kidney beans - are good sources of iron, magnesium, phosphorus, potassium, copper and thiamin. They’re also an excellent low-fat, low-calorie source of protein and dietary fiber. Red beans also contain phytonutrients that may help prevent chronic diseases such as cardiovascular disease.  Red and other beans are loaded with protease inhibitors - compounds that make it hard for cancer cells to invade adjacent tissue.

Grains and legumes should always be soaked prior to cooking. This makes them more digestible and considerably more nutritious, and also reduces cooking time. Soaking reduces the levels of phytic acid and other ‘anti-nutrients’, which prevent the absorption of certain minerals from food, including calcium, iron and zinc. It’s present in whole grains, nuts and dried beans. All of these things should be soaked.
“I recommend soaking the grains overnight the day before you cook them, then pouring off the water and rinsing them the next morning.” (from: students.washington.edu/guyenet/Cooking%20Basics.html)

The antioxidant Beta Carotene is what gives sweet potatoes their deep orange-yellow color. Beta Carotene from food sources converts to vitamin A in your body, and may help slow the aging process and reduce the risk of some cancers. Sweet potatoes are also excellent sources of vitamins B-6, C and E, potassium, folate, and fiber. Like all vegetables, they’re and relatively low in calories - one small sweet potato has just 54 calories - and no worries about fat.  Again, review food combining to achieve the best digestion of your foods.

Spinach is often recommended, but I shy away from this green.  Though it is high in vitamins A and C and folate, a good source of riboflavin, vitamin B-6, calcium, iron and magnesium, it is also high (almost 50 times higher than other greens) in oxalates.  Oxalates bind with calcium and restrict calcium absorption.
I am partial to Kale.
See my Kale Salad recipe for ideas. (Remember that kale can be bitter in some seasons, and in those seasons is better cooked.) Other great sources of similar nutrition are cabbage, collard greens, bok choy, escarole…

From: www.weightwatchers.ca:
Kale This big, cumbersome bunch of curly-edged leaves is bursting with vitamins, minerals and phytochemicals, but many people avoid it. Give kale a chance and it will repay you with its sweet, cabbage flavour and interesting texture; it stays quite crunchy, no matter how long you cook it. Nutrition: Kale is one of the most nutritious greens you can find. It is packed with vitamins A and C plus calcium and beta-carotene.

Leeks provide fiber, folic acid, calcium, potassium, and vitamin C.  Leeks are easier to digest than onions.

Cabbage is considered a good source of vitamin C, fiber, potassium, is low in calories, low in fat, and a reputation for reducing cancer risks.  Savoy cabbage and bok choy also provide beta-carotene and calcium.

Broccoli, besides being a good source of calcium, potassium, folate and fiber, contains phytonutrients - a group of compounds that may help prevent chronic diseases, such as heart disease, diabetes and some cancers. Broccoli is also a good source of vitamins A and C - antioxidants that protect your body’s cells from damage.
Try my veggie love method to make your broccoli a yummy addition to the table.

Something’s Fishy
Omega-3 fatty acids are abundant in salmon - Omega - 3 is a type of fat that makes your blood less likely to form clots that may cause heart attacks. Omega-3s may also reduce the risk of stroke, decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure.
In addition to being an excellent source of omega-3s, salmon is low in saturated fat and cholesterol and is a great source of protein.

Important detail: Does any salmon fit the bill for a healthy diet? The answer is a firm “No.”
Farmed fish are known to have heavy chemical residues and dyes. Stick to wild caught salmon.
Read a very informative article at willtaft.com/environment/salmon-color-added/

More info at these sites as well:
www.washingtonpost.com/wp-dyn/articles/A55046-2004Aug10.html
www.ewg.org/reports/farmedpcbs
www.ewg.org/node/18352

In the wild: www.ewg.org/node/18586

Vegetable juice is recommended in a couple of articles on healthy foods.  I would only recommend freshly squeezed vegetable juice: Green juices like kale, parsley, celery, cucumber are a great way to pack yourself with nutrients.  The canned variety is too processed, in my opinion, to have any real benefits.  If you don’t believe me, have a commercial canned vegetable juice one day and a fresh squeezed one the next day and pay attention to how you feel afterwards - take note about 20 minutes later, 40 minutes later.  Fresh vegetable juice, unlike the canned, causes an alkaline environment - an alkaline diet is considered the most healthy and the best for avoiding disease.
It is said that cooked carrots and cooked tomatoes make the beta-carotine and Lycopene more bio-available. But carrot juice has more concentrated beta-carotene in a more concentrated form than eating cooked carrots. If you are going to cook them, I would recommend cooking fresh carrots and tomatoes rather than trying to get what you need from a can - there is just too much going on between the garden and your plate!

http://www.ezhealthydiet.com/v8-juice.html processed foods, juices

Some articles recommend wheat germ.
At the center of a grain of wheat is the wheat germ - the part of the seed that’s responsible for the development and growth of the new plant sprout. Though only a small part of the wheat seed, the germ is a highly concentrated source of nutrients, including niacin, thiamin, riboflavin, vitamin E, folate, magnesium, phosphorus, potassium, iron and zinc. The germ also contains protein, fiber and some fat.

I don’t eat wheat germ because I am allergic to wheat/gluten. I did a little research on wheat and gluten allergies and found a Pandora’s box of information, so I’ll have to save that subject for a blog all on its own. For now, I looked for alternative sources for the nutrients mentioned above and found that brown rice is a great source. Add some wild rice and you’ll get more vitamin E and folate, and a nice nutty flavor too.
Remember that grains should be soaked for 8 hours before being cooked. (Soaking overnight works well, or in the morning before leaving for work.)
Moral of the story? If you want to eat well, get out there and protect your food supply.  Protect organic sustainable agriculture.

What’s in Store

For many consumers, storage of produce means a plastic bag in the fridge. But did you know that this is not necessarily the best way to go for certain foods?

Be careful of storing any produce in direct sunlight. Produce does need light to ripen, but if it is too strong, the bright direct light coming through a window can burn it.

As an alternative to plastic bags, check out
www.reusablebags.com These are supposed to help produce last longer, too!

The first thing you need to keep in mind is what to look for when purchasing produce. Obviously, the more unblemished and the fresher your produce, the longer it will last. Wilting, discolorations, spots and dried-out ends will indicate that that particular produce is simply past its prime and won’t last. You want heavy melons, hard apples and fresh smelling green vegetables. If it smells fresh, it is. If it doesn’t, don’t buy it.

Mushrooms:
Store mushrooms in a paper bag. When stored in a plastic bag, they quickly get slimy.

Tomatoes:
Store tomatoes out of the fridge and out of any storage bags. With tomatoes cold plastic bag confinement speeds decomposition and just decreases flavor. Outside the fridge they ripen very slowly. Store them in a fruit bowl or something like that.

Figs and berries:
These should be fine in their little green baskets without any plastic wrap or bags.  I have never had luck keeping berries in bags.  The point is to eat them fresh. The figs and berries you expect to eat in a few days’ time can be out on the counter, no need to refrigerate. Most of the troubles we have with good clean simple food is this unnatural idea that we should be able to keep it for a long time or ship it over vast distances.  Old fashioned canning still works for preserves.

Potatoes, onions and garlic:
These can all be stored for about a month. They need to be stored in a cool place - NOT in the refrigerator, and not together (when stored together, they produce gasses that spoil both). Try making two bins in your pantry, one for onions and one for potatoes, that keep my produce friends cool and comfortable and keep them from sprouting, too.

Hard squashes and sweet potatoes:
Winter squashes such as butternut and acorn squash, also sweet potatoes don’t need refrigeration but will fare well in the pantry with your onions and potatoes.

Broccoli and cauliflower will easily last the week in your fridge.

Carrots and celery:
These can last up to two weeks - take the tops off of carrots to extend their life. Otherwise, the other end will continue to grow and sap the root part, the part you eat, causing the carrot to wither and dry out.

Fruits:
Apples - store in the fridge, as they ripen very quickly outside it.
Oranges, grapefruits, lemons, limes - I usually store in a fruit bowl outside the fridge, using them within a week or 10 days. Stored in the fridge they can last longer.
Grapes - should go in the fridge where they can last two weeks, maybe even a little more.

Fresh Greens:
These are the trickiest to store - lettuces, mustard greens, escarole, and I suppose spinach (see my notes on spinach here). These need to be used up within the week.  The best way to keep them from going bad is to use them up first.  Kale, parsley, cilantro, collard greens are heartier greens, longer lasting. When they turn yellow, they are done for, so you will just have to toss them. Have your lettuce salads within the first few after shopping. Your kale salad can come after that.  To put it in perspective - In older times and even today in many countries, people might go to the market daily to get the freshest produce! So again, the trick is bringing home very fresh produce.

In the fridge, and this might be counterintuitive for many, I put half lemons, half tomatoes, half onions, half cucumbers, half avocados together in a bowl or on a small plate without any plastic wrap or covering. I don’t get a problem with odor and I tend to use them within 48 hours because they are obvious and not wrapped up away where I can’t see them and can easily forget them. Also I try to shop once a week and use everything in that week. When I bring home groceries the next week, I first empty out of the fridge any produce still lingering and check it to see if it is still good. If it is, I put it in front and use it that day or the next day, so that it doesn’t sit for another week before I find it again in a less than pleasant state. Even though I keep onion pieces unwrapped, I never have a problem with oder because of this habit, and the habit of keeping it pretty clean (which is easier if it is not overstuffed with old stuff).

You will usually give your produce a longer life if you use the produce drawers of the refrigerator (the humidity is better there).  Double check the temperature in the drawers - it should be right at 40º F.

Marked-down produce, unless used right away, is usually not a good purchase. The only exception is overly ripe bananas, which if you are not going to eat them or make banana bread right away, can be frozen for smoothies.

Fresh produce can be both a healthy choice and a budget saver when bought in season (seasonal produce is cheaper) and in the right quantities.  Buying from local farmers at Farmers’ Markets, etc is going to get you fresher produce as well as giving you choices that are in season. Huge corporations of food producers have their greatest success with unnatural practices, like selling produce out of season, distributing it over great distances. I mean, food is big business - everyone has to eat, right?
Local family farms are a great way to go. There are local organic farmers in many areas. Check out local organic produce delivery: See my listings Alternatives to Shopping at Whole Foods.

When shopping for bargains, just remember you don’t save money if your purchase rots in your fridge!