julieheals

ODE TO THE AVOCADO

My friends and family know that I love avocados.  As in I eat avocado every day. As in it's my "desert island' food. As in it was my daughter's first food (and she happily exclaims "cado!" when she sees one). And while some may make fun of me, I have science on my side! Not only is it high in good fats, it also helps the absorption of other antioxidants--lycopene and beta carotene. And it has anti-inflammatory benefits. 

While some may be concerned about the fat content in avocados, one study found that avocado consumers are actually lower in weight and body mass index than non-avocado eaters. Avocados are heart-healthy, help regulate blood sugar, and can even prevent cancer. So dig in! They're delicious!

YIN YANG

I remember sitting in my first class of graduate school. We began discussing the pinciples of Traditional Chinese Medicine (TCM), and I had my "a-ha!" moment: finally the items I was drawing in the margins of the paper were front and center, on the main side of the page. This is where I wanted to be!

According to Chinese medicine, the world can broken down into Yin and Yang. Let's look at the yin-yang symbol as an example.  There is a dark side and a light side, both fitting together to form the whole. Certain things are said to be Yang: masculine, activity, lightness, the sun; while other  things are said to be Yin: feminine, passivity, darkness, the moon.  

Accordingly, there are foods that are either Yin or Yang. Yang foods are warming, energizing, and cause your energy to ascend. Yin foods are cooling, building of blood and fluids, and cause your energy to descend. Depending on what ails you, eating certain foods in line with your yin-yang diangosis will help heal you.  

As we endure the heat summer, keep these principles in mind:

• Warm weather means we should be more expansive. Cooking methods to try include steaming, par-boiling, or making salads.
• Serve food cool or at room temperature.
• Eat foods that tend to grow upwards.
• Include soft, leafy greens.
• Limit salt and include lots of fresh herbs.

FAVORITE BOOK:

This book is one of my favorite all-time books.  It is a must-have for anyone interested in Chinese medicine, or using food to heal. I've used this book countless times to look of the energetic of what I'm eating, or what I should be eating. It also explains the foundations of Chinese medicine in a really accessible way. 

BERRY PICKING!

A few days ago we headed to Linvilla Orchards to pick some strawberries.  With a few of Sofie's friends in tow, we drove to the rural area of Delaware County, just outside Media, PA.  The weather was gorgeous, and it felt cathartic to get out of the city. They have a great playground, and picnic tables where you can have lunch.  It's possible that Sofie and her friends ate more strawberries than they picked, but who cares--what a great way to teach a connection to the land, and where our food really comes from. 

MOOD FOOD

One of my favorite books, The Self-Healing Cookbook by Kristina Turner has a neat chart to help you undertand the energetics of food. This is really handy when trying to figure out how to move through a certain mood:

SOUP FOR BODY AND SOUL

As I was remarking in my previous post, this time of year it is easy to catch a little cold, or be bothered by allergies.  When this happens, my go-to "feel better" remedy is soup. This soup is easy and delicious, and can be modified to suit your mood. You can fill it with nutritious veggies and aromatics so it really soothes your body and soul.

ASIAN VEGGIE SOUP

(from Food.com)

5 cups vegetable stock
1 onions, thinly sliced or 2 scallions, chopped
2 garlic cloves, minced
1 tablespoon gingerroot, Minced
1 1/2 tablespoons soy sauce
3 stalks bok choy (diagonally sliced, also shred leaves)
1 sweet red pepper, julienned
1 cup broccoli floret
1 carrot, shredded
1 cup mushroom, Sliced
1/2 cup peas
2 ounces buckwheat noodles (1/2 cup)
1/2 lb firm tofu, cut in 1/2-inch cubes
1/4 cup watercress leaf
GARNISH:
pea pods, blanched (optional); 1 slice scallion, thinly sliced; celery leaves; toasted sesame seeds; lettuce or watercress leaf, finely chopped

Directions:

1. Place 1/2 cup of the vegetable stock in a Dutch oven or 3 1/2 - 5 qt saucepan and bring to a boil.
2. Add onion, garlic, and gignger; simmer for 3 minutes.
3. Stir in remaining stock and soy sauce.
4. Cover pot and bring to a gentle boil.
5. Add remaining ingredients.
6. Test for doneness: noodles should be softened; vegetables should remain crisp/tender.
7. Timing - about 8 minutes.
8. Top each serving with one of the garnishes.

VARIATIONS: - substitute 1 cup cooked brown rice for the buckwheat noodles peppers, chopped water chestnut, chopped jicama root, shredded spinach, chopped celery, or bamboo shoots.

EATING CLEAN

The Environmental Working Group released the 2013 "Dirty Dozen" list. They analyzed the pesticide residue testing data from many foods, and compiled a list of the dirtiest. So read this list and use it when deciding if its worth it to spend more money on the organic option. I like to think of it as preventitive health care: eating clean now certainly guards my health for years to come, and will result in fewer medicines, doctor visits, and other complications. And organic food really does taste better.

The Dirty Dozen (Always Buy Organic)

1. Apples
2. Celery
3. Cherry tomatoes
4. Cucumbers
5. Grapes
6. Hot peppers
7. Nectarines (imported)
8. Peaches
9. Potatoes
10. Spinach
11. Strawberries
12. Sweet bell pepper

            PLUS

            --Collards and kale

           -- Summer squash and zucchini

 

The Clean Fifteen (OK to Buy Conventional)

1. Asparagus
2. Avocado
3. Cabbage
4. Cantaloupe
5. Corn
6. Eggplant
7. Grapefruit
8. Kiwi
9. Mangos
10. Mushrooms
11. Onions
12. Papayas
13. Pineapples
14. Sweet peas (frozen)
15. Sweet potatoes

 

AW SHUCKS!

 

When I was at the market yesterday, I was so happy to see one of my favorites--fava beans! These little beans are a labor of love, as they require double shucking. But trust me, it's defintely worth the time spent. They are delicious and full of nutrients. They are full of fiber and folate, and are a great low-fat protein source.

The peeling process goes a bit smoother if you try this trick--blanche the beans after the first shuck, and then the pale green covers just slip right off.  You are left with a vibrant healthy bean, which is a lovely addition to salads or veggie sautes.  

SPRING EATING

Spring is definitely here! After a long dreary winter it's finally time to lighten up.  I love to eat seasonally, relying on heavier yin-type foods in the winter, and lighter yang-type foods in the summer. This easy recipe is a fantastic way to cleanse the body after a dark winter. Asparagus stimulates digestion while the spring onions strengthen Qi and warm the stomach. The fresh herbs really brighten the dish with their warming, yang energy.

SPRING VEGETABLE STIR FRY

(from The Chinese Herbal Cookbook: Healing Foods from East and West by Penelope Ody)

2 tablespoons olive oil

1 bunch asparagus

1 bunch snow peas

1 bunch spring onions

1 tablespoon raspberry vinegar

2 tablespoons chopped fresh mint

2 tablespoons chopped fresh chives

mint springs for garnish

 

Heat a wok, then add the oil.  Stir fry the asparagus and snow peas.  Add the spring onions.

Remove the wok from the heat, add the vinegar, chopped mint and chives. Toss to mix. Garnish with sprigs of mint.

HAPPY SPRING!

Spring is a time for rebirth and renewal. According to Five Element theory, spring is associated with the Liver, so it is a particularly good time to detox and refuel with healthier food, routines, and thoughts. When the Liver Qi is flowing freely and unobstructed, there is harmony in the body, especially with the emotions and decision-making. Try this spring tonic soup to help your Liver Qi flow free.  The goal of spring foods are cleanse the liver and gallbladder, lower cholesterol, and to dissolve fat and mucus.  Not only will this help increase energy and creativity, it will also relieve allergy symtoms.  

SPRING TONIC SOUP

From The Self Healing Cookbook, by Kristina Turner

Brocolli

Turnip Greens or Bok Choy

Parsley

Green Onion

Finely chop 1 1/2 cups of the spring greens above. Heat 1 cup water, add greens, and simmer for 5 minutes. Puree in blender.